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Creating Fat Loss Results for Busy
Adults!
Brett Klika IDEA Personal Trainer of the Year
Today!
• Warm-up • Whole body• Superset Whole
body• Lower body
• Upper body• Heart rate focused• Cool Down• Breathing
progressions
Heart-rate Focused• Entire body
integration
Method to the Madness
Upper body• Pushes/anterior• Pulls/posterior
Trunk• Anterior • Posterior • Transverse• 360
Lower body• Quad dominant• Frontal plane• Hip dominant
1. Can openers R
2. Can openers L3. Crab raises4. Get-ups R5. Get ups L6. Crazy Jacks7. Simon Says
Ground Up Warm-Up 30:10
Circuit 1: Simple Sweat 30:10
1. Whole body: Mountain climbers
2. Upper body push: Push-ups
3. Lower body quad: Lunges
4. 360 Trunk: Plank
5. Upper body posterior: Swimmers
6. Lower body frontal: Lateral lunges
7. Whole body: Jumping Jacks
Circuit 2: Superset Siege 30:10***NO REST IN SUPERSET
1. Whole body: Agility circles +Upper body: Push-up spiders
2. Lower body quad: Primal step-ups + Upper body posterior: Prisoners
3. Lower body hip: Curtsey Lunges + Whole body: Worm Walkouts
4. Transverse trunk: 10’s and 2’s + Whole body: Jumping jacks
Circuit #3: Legendary Lower Body 30:10
1. Lower body quad: Revere lunge and
rotate
2. Lower body hip R: Balance reach
3. Lower body hip L: Balance reach
4. Lower body frontal plane: Diagonal
lunge
5. Lower body quad: Step up squats
6. Lower body frontal: Skater Plyos
7. Lower body quad: Jump lunges
1. Surfers
2. Shadow boxing
3. Jumping jacks
4. Worm Walkouts
5. Agility circles
6. Burpees
7. Sport sprints
Circuit #4: Whole Body Metabo-Master 30:10
Circuit #5: Outrageous Upper Body 30:10
1. Upper body push: Push-up and rotate
2. Upper body posterior: Alternating
Supermans
3. Upper body push: Hightail push ups
4. Upper body posterior: Swimmers
5. Upper body push: Plank to push up
6. Upper body posterior: Prisoners
7. Upper body push: Reverse push up
spiders
1. Burpee + Jumping Jack
Circuit #6: Terrible Tabatas 20:10 ***8 sets
Yoga Yokel Cool Down 30:10
1. Wag the tail
2. Rockers
3. Child’s pose
4. Pigeon pose R
5. Pigeon pose L
6. Downward dog
7. Hip flexor reach
Breathing Progressions
1. 6-3-6
2. 10-5-10
3. 20-20
