This is the third workout of the Fat Loss is a Battle series:
You can substitute the running for any cardio option. Make sure you perform the cardio exercise for 2 to 3 minutes.
The other exercises may be sustituted for easier variations. You can also use kettlebell or dumbbell exercises and perform the workout using the same format.
Choosing a Starting Point
The progressions for this workout are organized a bit differently then previous workouts. I have three levels: beginner, intermediate, and advanced, with five seperate sublevel within each fitness level. My suggestion is to start with level one of your particular level of fitness, and steadily progress each week. If the first workout is too easy, then you can attempt the next level two to three days later. It is ideal to perform each level once a week, although with proper nutrition you may be able to recover at a faster rate.
Beginner
Level Five
Perform 1 round of:
Run around the block
10 Pushups
8 Leg Pullins
5 Squat Jumps
Level Four
Perform 1 round of:
Run around the block
Rest 30 seconds
10 Pushups
Rest 30 Seconds
8 Leg Pullins
Rest 30 Seconds
5 Squat Jumps
Level Three
Perform 1 round of:
Run around the block
Rest 30 seconds
5 Pushups
Rest 30 seconds
4 Leg Pull-ins
Rest 30 seconds
3 Squat Jumps
Level Two
Run around the block
Rest 30 seconds
5 Pushups
Rest 30 seconds
4 Leg Pull-ins
Level One
Run around the Block
Rest 30 seconds
3 Pushups
Rest 30 Seconds
2 Leg Pull-ins
Intermediate
Level Five
Perform 2 rounds of:
Run around the block
20 pushups
15 Leg Pullins
10 Squat Jumps
5 Burpees
Level Four
Perform 2 rounds of:
Run around the block
20 Pushups
15 Leg Pullins
10 Squat Jumps
5 Burpees
Rest one minute
Level Three
Perform 2 rounds of:
Run around the block
20 Pushups
15 Leg Pullins
10 Squat Jumps
5 Burpees
Rest two minutes
Level Two
Perform 2 rounds of:
Run around the block
10 Pushups
8 Leg Pullins
5 Squat Jumps
3 Burpees
Rest Two Minutes
Level One
Perform 2 rounds of:
Run around the block
10 Pushups
8 Leg Pullins
5 Squat Jumps
Rest Two Minutes
Advanced
Level Five
Perform 5 rounds of:
Run around the block
25 Pushups
20 Leg Pullins
15 Squat Jumps
10 Burpees
5 Kettlebell Clean and Press
Level Four
Perform 4 rounds of:
Run around the block
25 Pushups
20 Leg Pullins
15 Squat Jumps
10 Burpees
5 Kettlebell Clean and Press
Level Three
Perform 4 rounds of:
Run around the block
25 Pushups
20 Leg Pullins
15 Squat Jumps
10 Burpees
Level Two
Perform 4 rounds of:
Run around the block
20 Pushups
15 Leg Pullins
10 Squat Jumps
5 burpees
Level One
Perform 3 rounds of:
Run around the block
20 Pushups
15 Leg Pullins
10 Squat Jumps
5 Burpees
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[...] Fat Loss is a Battle - Workout Three by Shah Training offers substitutions for exercisers at who are at different levels. What level is right for you? [...]