No Excuses, Get After It

Time to Burn Some Fat

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SUPERSET

  1. Squat (barbell or machine) http://bbcom.me/2mN9DGv
  • Set 1: 15-20 reps
  • Set 2: 12-15 reps
  • Set 3: 10-12 reps

 

  1. Walking Lunges (holding weight optional) http://bbcom.me/2f0Muuo
  • Set 1: 10 steps each leg (20 steps total)
  • Set 2: 10 steps each leg (20 steps total)
  • Set 3: 10 steps each leg (20 steps total)

 

SUPERSET

  1. Leg Press (any machine) http://bbcom.me/2tQ4CMq
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps

 

  1. Calf Raise on Leg Press (any machine) http://bbcom.me/2u7eJMz
  • Set 1: as many reps as possible
  • Set 2: as many reps as possible
  • Set 3: as many reps as possible

 

SUPERSET

  1. Leg Curl Machine (lying or seated) http://bbcom.me/2nWPkCq
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps

 

  1. Leg Extension Machine http://bbcom.me/2pnfsaG
  • Set 1: 15-20 reps
  • Set 2: 10-15 reps
  • Set 3: 5-10 reps

 

SUPERSET

  1. Dumbbell Sumo Squat http://bbcom.me/2eWwgFA
  • Set 1: 10-15 reps
  • Set 2: 5-10 reps
  • Set 3: 1-5 reps then do single drop set

 

  1. Bench Jumps https://bbcom.me/2tKJZDu
  • Set 1: 8-10 jumps
  • Set 2: 8-10 jumps
  • Set 3: 8-10 jumps

 

TABATA CARDIO

  • 1 Round
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