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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 2014 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

Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to 14 Day Fat Burning Super-Hormone Workouts The latest rapid results workout plan to get you fast, sexy results!

3 Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to 14 Day Fat Burning Super-Hormone Workouts The latest rapid results workout plan to get you fast, sexy results! I recently opened a boot camp here in New York City to help more people in my community, just like you, get sexy results. Now you have immediate access to the exact workout plan I ve been using with my cool cat clients here in NYC. And wow, have they been dropping pounds?! In 14 days, one woman recently lost 9 pounds. You know, I'm not surprised these cool cats are getting incredible results. Why? They are following my simple golden rules: 1. SHOW up to workout - no excuses TRY hard - no half assed workouts, bring it and give 110%! 3. CUT the crap - food that is ;) The rest is done-for-you. Just follow the plan, and if you have any concerns or questions, please don t hesitate to contact me. Warning: as always, if you have any injuries, please seek medical advice prior to starting this program. Let s do this! Rock on, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators P.S. For more awesome metabolic workouts, check out: Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 3

4 our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It s a must read. 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 14 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 extremely 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. EQUIPMENT REQUIREMENTS For these workouts, you only need minimal equipment and workout space. Remember, exercises can be substituted depending on equipment availability. You don t need access to all of this equipment, but it will be beneficial. - Dumbbells - Interval Timer 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 6

7 WORKOUT GUIDELINES How To Use These Workouts: (I) Perform this program for 14 days, before switching to another FLA workout program. (II) The 3-digit number beside each exercise represents the lifting tempo. For example, with the DB Row, the number is Take 2 seconds to lower the weight, do not pause, row the weight up, and hold for one second in the top position before lowering. (III) Start every strength workout with foam rolling and dynamic warm up. (IV) 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 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 7

8 14 DAY SUPER HORMONE 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. Day 1: Super Hormone Accelerators Set your timing device for 44 rounds, 30 seconds work and 5 seconds A: Prisoner squats B: Push ups C: Run in place D: Crab crawl with reach 1A: DB Chest Press 1B: Prisoner reverse curtsy lunges 2A: DB Renegade row 2B: DB Split squat with curl 3A: Plank Tricep Extensions 3B: Wall sit 4A: DB burpees 4B: Y squats Accelerator Set #5: 3 rounds A: Crab crawls B: Ski jumps C: Side plank (15s each side) D: Jumping Jacks 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 8

9 Day 2: Super Hormone Accelerators Set your timing device for 44 rounds, 30 seconds work and 5 seconds A: High knees B: I-T-Y complex C: Duck unders D: Crab crawls with reach 1A: DB Bent Over Rows 1B: Jump squats/tbx 2A: Mountain climbers 2B: Glute bridge march 3A: Push Ups 3B: Leg raises 4A: Inchworms 4B: Prisoner reverse lunges Accelerator Set #5: 3 rounds A) Seal jacks B) Burpees C) TBX D) Burpees 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 9

10 Day 3: Super Hormone Accelerators Set your timing device for 41 rounds, 30 seconds work and 5 seconds A) Butt Kicks B) Single leg glute bridge C) Squat with Stick Up D) Jump rope (no rope just pretend) 1A: T-Push Ups 1B: Alt Prisoner lunges 2A: DB wood chops 2B: Crossover Planks 3A: DB renegade row 3B: Ski jumps 4A: Cross Body Mountain Climbers 4B: Scissor kicks Accelerator Set #5: 3 rounds A) Walkout to mountain climber B) Crab crawls C) Double burpees Surprise Accelerator: ONE round Total body extension x 50 Day 4: Light Activity and Rest Day 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 10

11 Day 5: Super Hormone Accelerators Set your timing device for 32 rounds, 30 seconds work and 5 seconds A: Seal Jacks B: Crab crawl with reach C: Alt Reverse lunge with Overhead reach D: High knees 1A: DB Lateral Lunges 1B: Mountain climbers 2A: DB Reverse Flyes 2B: Total Body Extension 3A: Sprinter starts 3B: Spiderman planks 4A: Side Plank (15s each side) 4B: Side to side squats Super Accelerator: 6 min AMRAP Do as many rounds as possible in six minutes, resting only as necessary. If your form gets sloppy, you must take a break. A) Burpee x 1 B) Jump squats x 3 C) Push ups x 5 D) Jumping jacks x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 11

12 Day 6: Super Hormone Accelerators Set your timing device for 32 rounds, 30 seconds work and 5 seconds A) Walkouts B) Glute bridge C) Crab crawls with reach D) Jumping jacks 1A: Duck Unders 1B: Burpees 2A: Mountain climbers (on sliders if you have them) 2B: Prisoner squats 3A: Ski Jumps 3B: Off set push ups 4A: DB reverse lunge 4B: 2 way mountain thrusters 20:10 Surprise Accelerator: ONE round Set your timing device for 12 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest. A) Burpees 20s:10 x 4 rounds (2 mins) B) Jump squats 20:10 x 4 rounds (2 mins) C) Jumping jacks 20s:10 x 4 rounds (2 mins) Day 7: Rest Day 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 12

13 Day 8: Super Hormone Accelerators Set your timing device for 41 rounds, 30 seconds work and 5 seconds A) Squats w T-squeeze B) Jump rope (pretend without the rope ) C) Plank D) Jumping jacks 1A: Bent Over Wide Row (elbows high) 1B: Overhead squat 2A: Atomic push up 2B: Prisoner reverse lunges (15s each leg) 3A: Rotating planks 3B: Scissor kicks 4A: Side plank w hip dips 4B: Jump squats (TBX substitute) Super Accelerator: 3 rounds A) run in place B) Crab Crawls C) TBX Surprise Accelerator ONE round: Burpees x 20 reps 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 13

14 Day 9: Super Hormone Accelerators Set your timing device for 38 rounds, 30 seconds work and 5 seconds A) Leg swings (switch legs) B) Glute bridge w stick up C) Crab crawl with reach D) High knees 1A: DB Swings 1B: Plank (hard style) 2A: Prisoner sumo squats 2B: DB curl and press 3A: Crawling spiderman push ups 3B: Wall sit 4A: DB reverse flyes 4B: Split Squats ¾ reps (15s each leg) Super Accelerator: 3 rounds 30s work, 5s transition A) Seal jacks B) Cross spider plank The Punisher: (8 rounds) Set your timing device for 12 rounds, 20 seconds work and 10 seconds transition. Bodyweight Squats x 20 seconds Isometric hold at bottom of squat x 10 seconds (thighs parallel to floor) 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 14

15 Day 10: Super Hormone Accelerators Set your timing device for 32 rounds, 30 seconds work and 5 seconds A: Butt kicks B: Bird dog w 15s hold C: Crocodile jacks D: Overhead reverse lunge with reach 1A: Single Leg walkouts 1B: Cross Body Mountain climbers 2A: Renegade row 2B: Swinging lunges 3A: Prisoner squat jumps (or Total body extensions) 3B: Side plank 4A: Inchworms 4B: jump rope (no rope Just pretend!) Accelerator Pyramid Surprise: Do the following in order for ONE round only. Rest as necessary. If you re form breaks down, please take a break. A: squat thrusts x 3 + jump squat x 2 B: squat thrusts x 6 + jump squat x 4 C: squat thrusts x 9 + jump squat x 6 D: squat thrusts x 12 + jump squat x 8 E: squat thrusts x 9 + jump squat x 6 F: squat thrusts x 6 + jump squat x 4 G: squat thrusts x 3 + jump squat x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 15

16 Day 11: Active rest and light exercise Day 12: Super Hormone Accelerators Set your timing device for 32 rounds, 30 seconds work and 5 seconds A) Squats w stick up B) Walkouts C) Glute bridge D) Triangle jumps 1A: close grip push ups 1B: prisoner curtsy lunge 2A: DB overhead press 2B: Single leg RDL 3A: DB goblet squats 3B: Double burpees 4A: side plank w reach and raise 4B: ski jumps Accelerator Surprise: ONE round On the minute every minute for 6 minutes A) T rotation Burpees x 3 B) Squats x 6 C) Jumping jacks x Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 16

17 Day 13: Sprint Accelerator PART ONE: Sprint specific warm up DO NOT SKIP THIS WARM UP! Sprint training is very demanding and you will get injured if you don t warm up properly. (A) Do the following circuit once, no rest between moves: - Leg Swings x 30s (15s each side) - Prisoner Squat x 30s - Crab Crawl x 30s - Hip Flexor Stretch x 30s (15s each side) - Single leg glute bridge x 30s (15s each side) (B) Light jog or run for 5-10 minutes at 75% effort. PART TWO: Sprint Training. A Steep Hill or Running Track is Ideal. You could also do this on a bike if you can t run. A: Sprint for 200m or 0.13M. - Time yourself. Rest for twice as long as it takes to complete the sprint. Record your time each sprint and don t let your time deviate more than 2 seconds. Repeat for 10 rounds total. Foam Roll and Stretch 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 17

18 Day 14: Super Hormone Accelerators Set your timing device for 32 rounds, 30 seconds work and 5 seconds A) High knee skips B) I-T-Y complex C) Push ups D) Total body extensions (TBX) 1A: Sprinter start w hop 1B: Spiderman planks 2A: DB front squat 2B: Leg raises 3A: Walkout with Cross Body Mountain Climbers 3B: Wall sit 4A: Alt reverse Lunges with DB rotation 4B: Burpees Accelerator Surprise: Leg Matrix: DO one round of the following for time. Rest only as necessary. Time how long it takes you to finish, and rest for twice that time. Repeat once more for 2 rounds total. A) Bodyweight Squats x 20 B) Reverse Lunges x 20 C) Lunge Jumps x 20 (sub with reverse lunge if knee problem) D) Jump Squats x 20 (sub with total body extension if knee problem) 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 18

More Resources to Accelerate Fat Loss Use With Your Favorite Workouts Say No to the Dreadmill www.fatlossaccelerators.

19 More Resources to Accelerate Fat Loss Use With Your Favorite Workouts Say No to the Dreadmill Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system. - 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. Facebook page: Yes, we re rocking out on FB and you re welcome to join the party. Come and hang out with us! Burn 3x more fat in HALF the time Faster fat loss in just minutes with YOUR favorite program Skyrocket your conditioning and break any fat loss plateau Done in just a fraction of the time compared to cardio with better results Busy School Teacher Loses 31 Pounds I lost over 14kg and kept it off. I feel like I'm in better shape now than I ever was in my twenties. P. Andronicos, London, UK Kate is the first trainer I ve had in 20 years that made my abs sore without doing a single crunch or hurting my back. J. Swift, New York, NY 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 19

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