800 Calorie Weight Training Workout Routine (FREE 42 DAY WORKOUT PROGRAM)
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Description
On today’s episode of Live Lean TV, I’m sharing an 800 calorie weight training workout routine that can be completed in just 60 minutes.
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This resistance training workout is sure to take you out of your comfort zone, and into the land of muscle building and fat burning.
When done properly, and following the limited rest period schedule, this 800 calorie weight training workout will only take you 60 minutes to complete.
The great thing is, this weight training workout will torch the calories, without ever stepping foot on any cardio equipment, like the treadmill.
Another crazy thing about this 800 calorie weight training workout is, it’s actually a routine designed to build strength.
This means you’ll be lifting at a heavier intensity, with proper form, while quickly moving from exercise to exercise, to keep you in a fat torching HR Zone of 75% of your max heart rate, for the majority of the workout.
Lets jump into this 800 calorie weight training workout.
800 Calorie Weight Training Workout
Warm up: Dynamic Workout Flow
Reps: 6 reps/leg
A1. Barbell Romanian Deadlift
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
A2. Incline Dumbbell Bench Press
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
A3. Weighted Chin Up
Reps: 5 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
Note: You do not need to add weight to this exercise if you burn out doing 5 bodyweight chin ups.
A4. Weighted Parallel Bar Dip
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
After your 5 set of the circuit, move on to the ignite it up portion.
Ignite it up: Burpee
Reps: 90 seconds
Sets: 1
Rest: 60 seconds then move on to the exercises in the B1-B4 workout circuit.
B1. Barbell Bulgarian Split Squat
Reps: 6 reps/leg
Rest: 15 seconds (or just enough time to move to the next exercise)
B2. Seated Arnold Press
Reps: 7 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
B3. Barbell Bent Over Row
Reps: 5 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
B4. Standing Barbell Curl
Reps: 10 reps
Rest: 15 seconds (or just enough time to move to the next exercise)
After your 5 set of the circuit, move on to the ignite it up portion.
Ignite it up: Jumping Jacks
Reps: 200
Sets: 1
After you finish the ignite it up set, move on the the 4 minute workout finisher.
4 Minute Workout Finisher
C1. Clapping Push Up
Reps: 20 seconds
Rest: 10 seconds
C2. Jump Lunge
Reps: 20 seconds
Rest: 10 seconds
C3. Prisoner Jump Squat
Reps: 20 seconds
Rest: 10 seconds
C4. Jump Burpee Push Up
Reps: 20 seconds
Rest: 10 seconds
There is your 800 calorie weight training workout
After the workout, I checked my heart rate monitor and noticed I burned approximately 800 calories within 60 minutes.
Important note on calorie burning:
When it comes to calculating how many calories you burned during a workout, it all depends on your body composition. The more muscle you have, the more calories you will burn.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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