Fat Loss is a Battle – Workout Three

This is the third workout of the Fat Loss is a Battle series:

Substitutions:

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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