3 Day Burn Fat

Workout Name : 3 Day Burn Fat

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 96 / 1824

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Description

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Monday Full Body 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 0 sec 10 1 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 45 sec 10 1 Progress Chart

Chest

Push Up Push Up 0 sec 10 1 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 45 sec 10 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 45 sec 10 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 45 sec 10 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 10 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 45 sec 10 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 10 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 45 sec 10 1 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 1 Progress Chart

Abs

V Ups V Ups 45 sec 10 1 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 1 Progress Chart

Abs

V Ups V Ups 45 sec 10 1 Progress Chart
Wednesday Cardio Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 20 min - - Progress Chart

Upper Legs

Front Step Up Front Step Up 60 sec 10 3 Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Friday Full Body 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 0 sec 10 1 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 45 sec 10 1 Progress Chart

Chest

Push Up Push Up 0 sec 10 1 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 45 sec 10 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 45 sec 10 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 45 sec 10 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 10 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 45 sec 10 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 10 1 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 45 sec 10 1 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 1 Progress Chart

Abs

V Ups V Ups 45 sec 10 1 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 1 Progress Chart

Abs

V Ups V Ups 45 sec 10 1 Progress Chart