Build a Stronger You

Keto Burn

No Excuses, Get After It

Time to Burn Some Fat

Keto Burn is a high-intensity workout program designed to help you build lean muscle and torch body fat in the gym.

Who it’s for

  • Someone on the ketogenic diet
  • People with a busy work and family life
  • Males or Females
  • Any age
  • Beginner or Intermediate
  • Anyone with a gym membership

What it does

  • Challenges you with high-intensity workouts
  • Maximizes fat burning
  • Uses effective training techniques
  • Causes muscle confusion to stimulate growth
  • Improves mind-to-muscle connection
  • Shocks your muscles to grow
  • Increases heart rate with Tabata & Circuits
  • Teaches you effective training strategies

How it’s delivered

  • Program delivered via email
  • Program can be opened on your phone by visiting KetoQuest.com
  • Program can be printed out

Program Overview

Important things to look over before you get started

Program Structure

Keto Burn is designed with your busy schedule in mind and allows you to conquer the program at your own pace, however fast or slow you want.

You can workout as many days per week as your schedule allows and take rest days when you need them.

The only requirement is you finish every workout in the Keto Burn program.

Workout Structure

Anterior Upper Body – Chest / Front Delts / Biceps

Posterior Upper Body – Upper Back / Rear Delts / Lats / Lower Back

Legs – Quads / Hamstrings / Calves

The workouts are strategically designed to cause maximum damage to muscle fibers by employing progressive overload, drop sets, tempo reps, muscle confusion, and a combination of high rep sets mixed with heavy weight sets

 

Additionally, Keto Burn utilizes supersets, tri-sets, and Tabata to maximize cardiovascular output, elevate heart rate and increase blood flow.

Order of Workouts

Begin with Workout #1 and continue down the list until you reach the last workout of the program.

The workouts are written in strategic order and should be followed exactly as they are written.

Order of Exercises

The exercises are listed in strategic order and you should follow them exactly as they are written. However, if a certain situation prevents you from following the exercise order (i.e. machine is taken) then simply skip the exercise and come back to it later.

Exercise Modifications

Many of the exercises shown in this program can be done using either dumbbells, barbells, or machines. You can choose whichever you prefer. You might not have access to a particular machine listed in the program. In this situation, you should try to incorporate a similar exercise using a barbell or dumbbell.

For example, if the program asks you to do a ‘Seated Cable Row’ you can choose to do a ‘Seated Row Machine’ if you prefer, or vise-versa

Supersets

A superset is a grouping of two exercises done with no rest between exercises. For example, performing a set of Bench Press, then immediately doing a set of Pushups with no rest between the two exercises

Tri-Set

A tri-set is a grouping of three exercises done with no rest between exercises. For example, performing a set of pushups, followed by a set of bicep curls, followed by a set of pullups with no rest between the three exercises

Drop Set

Drop Sets are a great way to push past muscle failure and maximize results. Once you reach muscle failure on an exercise, or finish the required amount of reps, immediately reduce the weight by 25% – 50% and continue doing more reps until muscle failure is reached again.

It’s important to get yourself setup for the Drop Set by having the weights picked out and by your side

Tabata Cardio

Tababa is a type of interval training where you perform a high-intensity exercise for 20 seconds, followed by 10 seconds rest, repeated for 8 rounds (4 minutes total).

For example, sprint for 20 seconds, then rest for 10 seconds, and repeat until 8 rounds are complete.

There are several ‘Tabata Timers’ available for iphone and android. We recommend a FREE app called ‘GYMBOSS’. Once you download the app you can press TABATA and begin.

Tabata can be done using any high intensity exercise, such as:

  • Spin bike
  • Sprints
  • Elliptical
  • Battle ropes
  • Jump rope
  • Ball slams
  • Rowing machine
  • Jumping jacks
  • Box jumps

Additionally, you can combine exercises. For example, you can perform the first interval doing jumping jacks, then switch to performing box jumps for the next interval

Workout Frequency & Rest Days

Only perform one workout per day. Ideally, you should perform at least 3-5 workouts per week for optimal results. Make an effort to workout as many times per week as your schedule allows.

Rest days are very important! In order for your body to build lean muscle and grow stronger you must allow it to fully recover after intense workouts. If you don’t allow your body to go through the healing process you will get weaker, not stronger!

Take rest days when necessary. Listen to your body and rest when you feel you need it. It’s recommended you take at least 1-2 rest days per week for optimal results.

Let’s Do This

The Workouts

Get ‘Keto Burn‘ FREE when you purchase Keto Coaching or choose to purchase separately!

Note – If you have purchased either option above, please login by clicking here to view the workouts.

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Say Hello

Keto Quest is a highly effective transformation system designed to help you quickly lose weight, be more confident, and have more energy without starving yourself, weighing your food, counting calories, or running for hours on the treadmill

Start Your Journey

Get in the best shape of your life by joining Keto Quest today!

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