Metabolic Fitness Challenges Phase 6

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2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2015 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 2

3 Welcome from Kate Vidulich Hey! It s Kate here and welcome to Phase 6 of the Metabolic Fitness Challenges! This month, we have a brand new fat burning, muscle sculpting coming your way I m so excited to share it with you. Plus you ll be doing brand new Metabolic Accelerators with me to target and tighten your arms you re going to LOVE it! Are you ready for awesomeness? Enjoy the follow-along videos and let s do this! ;) Your Coach and Friend, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators P.S. For more awesome metabolic workouts, check out: - Discover the #1 Cardio for Belly Fat so that you can boost your fat burning metabolism and slim your entire body in less than 20 minutes - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It s a must read Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 3

4 Facebook page: Accelerators/ Yes, we re rocking out on FB and you re welcome to join the party. Come and hang out with us! Legal Disclaimer You must get physician s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 4

5 Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout. 1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations. 2. If something doesn t feel right, please stop immediately. Don t take unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement. 3. If you have an existing injury, make sure you get assessed and cleared by a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program. 4. This training program is intense. Only perform this for 30 days. 5. Select a conservative weight for your first set of any new exercise. You can always lift heavier in the following set. It s very important to remain safe at all times. 6. Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old. 7. Prior to working out, make sure you properly warm up. Follow the dynamic exercises specific for each workout a warm up is not optional! 8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure. 9. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don t push yourself to injury. 10. Before starting any new diet or exercise program, check with your doctor first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions. 11. Adjust your training in different climates. Take care in warmer months, train conservatively in extreme heat/humidity and always hydrate Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 5

Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it s relatively inexpensive.

6 Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it s relatively inexpensive. You can order online here at Or you can use your iphone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks. Important Things to Remember 1. This program is very strenuous. In the first week of this program, be more conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. me at kate@fatlossaccelerators.com if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Your muscles will be sore. Please use a foam roller daily to help with your recovery between workouts, and drink 3-4L water daily. 5. Play it smart. If you feel weird or strange, that s a warning sign to take a break Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 6

7 EQUIPMENT REQUIREMENTS For these workouts, you only need minimal equipment and workout space. Remember, exercises can be substituted depending on equipment availability. - Your bodyweight - Interval Timer - Dumbbells - Resistance Band (optional, but preferred) WORKOUT GUIDELINES How To Use These Workouts: (I) Do this program for 30 days, before switching to Phase 7 of the Metabolic Fitness Challenges program. (II) Start every workout with foam rolling and dynamic warm up. (III) Finish each workout with foam rolling and stretching for the tight muscle groups. NOTE ON WARM UP CIRCUIT Start every workout with Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for seconds until the pain dissipates. WARNING: Please do the dynamic warm up after foam rolling for every workout. It is essential, not optional. WORKOUT PLAN Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 7

8 Day 1: Workout A (Total Body) Dynamic Warm Up Do this circuit once, 30 seconds work, 5 seconds rest Perform each of the following in order, with no rest between exercises. - Frog Squats x 30 seconds - Glute Bridge March x 30 seconds - Crab crawl with alternating reach - Hip Flexor Stretch x 30 seconds (split time between sides) - Stick Ups x 30 seconds - Seal Jacks x 30 seconds MRT Circuits Reset your timing device for 16 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition. Workout Set #1: Abs Circuit 2 rounds 1A: Superman Planks (sub: plank) 1B: Leg Raises (add hip lift if you re advanced) Workout Set #2: 2 rounds 2A: Single Arm Goblet Squats 2B: Split Shuffle Workout Set #3: 2 rounds 3A: DB Romanian Deadlift 3B: Jumping Jacks (sub: high knees marching) Workout Set #4: 2 rounds 4A: Band Pull Apart (or DB Reverse Flyes) 4B: Burpees REST 45 Seconds Metabolic Fitness Accelerator EMOM: 4 minutes Do 20 seconds work, 10 seconds rest. Repeat for 4 rounds total! A) Jump Squats (or Total Body Extensions) B) Jumping Jacks (or Step Jacks) 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 8

9 Foam Roll and Stretch Tight Muscle Groups Day 2: Metabolic Accelerator A (Super Duper Arms!) Do each exercise in order. Aim to do as many reps as possible, with good form. Dynamic Warm Up ONE Round: (A) I-Y-T Complex x 30 seconds (B) Crocodile Jacks x 30 seconds Super Duper Arms Bodyweight Circuit... ROUND 1: Do 30 seconds work, 15 seconds rest. Repeat for 3 rounds: (1A) Push Ups (hardest variation you can do) (1B) Bodyweight Renegade Row (1C) Prone Cobra (1D) Diamond Press Ups NOTE: Struggling today? Feel free to pause the video and take a longer rest break. Day 3: REST DAY 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 9

10 Day 4: Workout B (Total Body) Dynamic Warm Up Do this circuit once, 30 seconds work, 5 seconds rest Perform each of the following in order, with no rest between exercises. - Sumo Squat to Stand x 30 seconds - Single Leg Glute Bridge x 30 seconds - Crab crawls x 30 seconds - Thoracic Rotations x 30 seconds - Duck Unders x 30 seconds - High Knees x 30 seconds Reset your timing device for 16 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition. Workout Set #1: ABS! 2 rounds 1A: Side Plank with Hip Dips 1B: Scissor Kicks 1C: Prone Cobra Hold Workout Set #2: 2 rounds 2A: Cross body mountain climbers 2B: Air Jump Rope (without the rope!) Workout Set #3: 2 rounds 3A: Single Leg Walkout to Curtsy Squats (do right leg round 1, left leg round 2) 3B: Lateral Lunges (with Sliders or Towel on Floor) 3C: Run in Place (sub: Total Body Extensions) REST 45 Seconds Accelerator Finale! Every Minute on the Minute (6 minutes) Do 30 seconds work, 30 Seconds rest for 3 rounds total: A: KB Swings (sub: total body extensions) B: Burpees (or walkouts) Foam Roll and Stretch Tight Muscle Groups 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 10

11 Day 5: Metabolic Accelerator B Perform each of the following exercise in order Aim to do as many reps as possible in the timeframe with correct form. Dynamic Warm Up ONE Round... (A) Prone Cobra x 30 seconds (B) Squat with T-Squeeze x 30 seconds Toned Arms Circuit... Strength and Sculpt Circuit: Do 30 seconds work, 15 seconds rest. Repeat for 4 rounds. (1A) Tricep Push Ups (1B) Stick Ups (1C) Walkouts to Supermans Day 6: Cardio Conditioning Challenge -- OR -- REST DAY (for beginners) Sexy Results Equipment: Dumbbells Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds: 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 11

12 A) DB Bent over row x 8 B) DB Front Squats x 8 C) DB Curtsy Squat x 8 D) DB Squat Thrust to Deadlift x 8 E) DB Push Ups x 8 Day 7: REST DAY (Aim for 10,000 steps) Day 8-14: Repeat Seven Day Cycle Day 15-21: Repeat Seven Day Cycle Day 22-28: Repeat Seven Day Cycle Day 29: Metabolic Fitness Challenge Workout Time: 25 minutes Dynamic warm up: (5 minutes) Two rounds, no rest between exercises 1A: Frog Squats x 30 seconds 1B: Push Ups x 30 seconds 1C: Glute Bridge March x 30 seconds 1D: I-Y-T complex x 30 seconds 1E: Jumping Jacks x 30 seconds Perform each exercise in order and rest for 45 seconds at the end of the circuit. Repeat for as many rounds as possible (AMRAP) in 20 minutes. 2A: Chin Ups or Inverted Rows or DB Rows x 5 2B: Burpees x 10 (sub: walkouts) 2C: Goblet Squats x 15 2D: Jumping Jacks x 50 - Rest for 45 seconds Day 30: REST DAY 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 12

OMG Arm Accelerators 2.0

OMG Arm Accelerators 2.0 2017 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property