Metabolic Fat Loss Circuits for General Population(Group Training)
Mike Salveitti
The 4-week cycle of The Following Training program is designed for groups of 10-30
and can also be used as highly affective metabolic finishers for
small group, semi-private or one-on-one clients. The program is
designed for the general population fat loss niche with a strength based
bias to establish a recognizable difference from other large group training
programs that are just glorified aerobic classes. The program follows a
3-day per week split for 4-weeks and consists of 6 total workouts that
each range 20-30 minutes long, which are each repeated 2 times over the
course of 4-weeks. Equipment needs for this program are minimal but
you can add any type of artificial resistance you like to make it harder.
Each workout is a full body workout that includes multi joint strength
movements, cardiovascular calisthenics and trunk/core exercises. No
supplemental exercise is needed in this program in the context of working
with intermediate, general populations in the fat loss niche.
Workout A
5-minute EMOM’s
You will have the client’s complete 10 repetitions of a strength
exercise every minute, on the minute (EMOM), for 5 consecutive minutes
in a row. You will then have the clients perform a non-competing cardio,
core or isometric exercise for the Remaining Amount of Time (RAT)
within each minute. After all 5-minutes the client’s will get a 1-minute rest
and transition to the next pair 5-minute circuit. You will perform 4 total,
5-minute circuits followed by a 2-minute finisher.
1a) goblet Squat x 10 (EMOM)
1b) RKC Plank (RAT)
2a) push ups x 10 (EMOM)
2b) sprint in place (RAT)
3a) single leg RDL x 5 each side (EMOM)
3b) reverse plank (RAT)
4a) inverted/supine row x 10 (EMOM)
4b) Seal Jacks
Finisher: Burpees for as many repetitions as possible (AMRAP) in
2-minutes
Workout B
5-minute Density
You will have client’s superset 2 exercises of non-competing
movements for a set number of repetitions (8-12 or 12-20) for as many
rounds as possible in 5-minutes. Clients will then get a 1-minute rest and
Transition to the next superset. You will perform 4 total, 5-minute stations
followed by a 2-minute density finisher.
1a) Reverse lunges x10each
1b) band pull apart x 20
2a) jump jacks x 20
2b) mountain climbers x 10each
3a) kettle bell deadlift x 10
3b) alternating shoulder press x 10each
4a) 180 jump turns x 10each
4b) glute bridge march x 10each
Finisher: walking lunge x 10 steps. Bear crawl x 10 steps. As many
rounds as possible in 2-minutes.
Workout C
5-minute Reverse density
You will have clients hold an isometric exercise As Long As Possible.
Whenever they can no longer hold the exercise with proper form they must
perform 10 repetitions of a secondary exercise then return to holding the
isometric exercise. The goal here is to have to do exercise #2 as few times
as possible in 5 minutes. Clients will then get a 1-minute rest and transition
to the next circuit. You will perform 4 total, 5-minutes stations followed by
a 2-minute finisher.
1a) prisoner squat hold to failure
1b) medicine ball slams x 10
2a) push up hold (slight bend in elbows) to failure
2b) lateral skier jumps x 10
3a) suspended row hold to failure
3b) burpess x 10
4a) reverse plank hold to failure
4b) jump jacks x 10
Finisher (2-minutes): v-sit holds to failure. Jump squat x 10.
Workout D
5-minute EMOM’s
You will have the client’s complete 10 repetitions of a strength
exercise every minute, on the minute (EMOM), for 5 consecutive minutes
in a row. You will then have the clients perform a non-competing cardio,
core or isometric exercise for the Remaining Amount of Time (RAT)
within each minute. After all 5-minutes the client’s will get a 1-minute rest
and transition to the next pair 5-minute circuit. You will perform 4 total,
5-minute circuits followed by an untimed finisher.
1a) alternating dumbbell lunges x 10 (EMOM)
1b) prone superman hold (RAT)
2a) band shoulder press x 10 (EMOM)
2b) jump jacks (RAT)
3a) kb sumo deadlift x 10 (EMOM)
3b) prone hand march (RAT)
4a) band pull apart x 10 (EMOM)
4b) med ball slams (RAT)
Finisher: 10 rep ascending ladder superset. Perform 2 exercises back
to back for 1 rep each, then add a rep each consecutive round after that.
Continue until you reach 10 reps of both exercises.
5a) jump squat
5b) mountain climber
Workout E
5-minute Density
You will have client’s superset 2 exercises of non-competing
movements for a set number of repetitions (8-12 or 12-20) for as many
rounds as possible in 5-minutes. Clients will then get a 1-minute rest and
Transition to the next superset. You will perform 4 total, 5-minute stations
followed by a 2-minute density finisher.
1a) jump squats x10each
1b) suspended row x 20
2a) surfer pop ups x 20
2b) rotating side planks x 10each
3a) single leg hip thrusts x 10each
3b) dips x 10
4a) mountain climber x 10each
4b) alternating split jumps x 10each
Finisher: broad jumps x 10. Crab walk x 10 steps. As many rounds as
possible in 2-minutes.
Workout F
5-minute Reverse density
You will have clients hold an isometric exercise As Long As Possible.
Whenever they can no longer hold the exercise with proper form they must
perform 10 repetitions of a secondary exercise then return to holding the
isometric exercise. The goal here is to have to do exercise #2 as few times
as possible in 5 minutes. Clients will then get a 1-minute rest and transition
to the next circuit. You will perform 4 total, 5-minutes stations followed by
a 2-minute finisher.
1a) split squat hold to failure
1b) band pull apart x 10
2a) side plank to failure
2b) rainbow slams x 10each side
3a) superman hold to failure
3b) reverse kb threaded lunges x 10each
4a) glute bridge hold to failure
4b) seal jacks x 10
Finisher (2-minutes): hand stand hold against wall to failure. Kb swings x 10.
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