fat loss fury - · pdf filefat loss fury is designed to compliment your workout ... be the...

Ellen Trotter

www.ellentrotter.com

ellen@ellentrotter.com

#fatlossfury

Ellen Trotter

Terms & Conditions

Ellen Trotter is an educational health and fitness

brand. Information herein is not meant to diagnose or

treat illness or injury using food or exercise. All

information is shared based on personal experience

and years of experience training clients. All

information used and shared is done at your own risk.

You always need to listen to your own body and do

what’s right for you. Ellen Trotter cannot be held

liable for any losses, injuries or damages that may

occur as a result of the choices you make based on the

information presented in this guide. Be smart and be

safe. Thank you!

Ellen Trotter

How to use this guide:Fat Loss Fury is designed to compliment your workout

regimen from the gym. With 10 short cardio workouts,

minimal equipment is needed and you'll have different options

to throw in at the end of your weight training session or could

be the workout of your choice for the day.

*Each exercise has a video demo, all you to do is click!* Workouts are either to be performed in rounds or time.

Both are given on each workout. For workouts #4-10,

they are designed as AMRP = as many rounds possible

in the given time. RBT = Rest based training, Metabolic

Effect's style of working when you can, resting when

you can't. You determine when and how long you need

to rest. This is set up so you can perform these

workouts again and again and will be in competition

with beating yourself via rounds you can complete in

the given time.

Alternating lunge jumps x 15 seconds

# F A T L O S S F U R Y

P E R F O R M 6 R O U N D S = 1 3 . 5 M I N U T E S

Ellen Trotter

Rest 30 seconds

W O R K O U T # 1 J U M P J U M P J U M P A R O U N D

Squat Jumps x 15 secondsRest 30 seconds

Burpees x 15 secondsRest 30 seconds

5 min. warm up – unless at the end of workout and already warmed up to perform high intensity work

1 0 R O U N D S = 1 0 M I N U T E S

Ellen Trotter

W O R K O U T # 2 G I R L S R U N D A W O R L D

Sprint (100% all-out effort) x 20 seconds

Active rest (walk/jog if on treadmill, plank if not able to go slower speed but the point is not to sit still!) x 40 seconds

Any piece of cardio equipment (treadmill, track, field, elliptical, rower, step mill)

1 0 R O U N D S = 1 0 M I N U T E S

Ellen Trotter

W O R K O U T # 3 B O S S H O P S

DB Squat jumps x 10

Walk or plank hold (active rest, not standing still) x 40 seconds

A M R P 1 5 M I N U T E S - R B T

Ellen Trotter

W O R K O U T # 4 H A N D S D O W N - D A B O M B

Squat Jumps x 10

V Ups x 10

Wall Walk Ups x 10

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W O R K O U T # 5 P U L L U P Q U E E N S

Spider Man Push Ups x 10 total

Plank up downs x 20 total

Pull ups (or inverted rows) x 5

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W O R K O U T # 6 C L E A N I N T H E G Y M

KB Swing x 20

Hollow hold / rock x 20 seconds

KB Clean x 20

SA DB Snatch x 10 each

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W O R K O U T # 7 F A S T L I K E L I G H T E N I N G

Explosive Step Ups x 10 each

Sprinter Sit Ups x 20 total

Wall Balls x 15

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W O R K O U T # 8 B A L L S

Bear Crawls x 20 yards

Jump Rope x 30

Quick Feet x 30

Ellen Trotter

W O R K O U T # 9 F E E T O N F I R E

Side shuffle between 10 yards’ distance x 15 seconds

Mountain Climber x 30

DB thruster x 10

Ellen Trotter

W O R K O U T # 1 0 B U R N B A B Y B U R N

Renegade Row x 10 total

Run 50 yards (could be in shuttle form)

fat loss fury - · pdf filefat loss fury is designed to compliment your workout ... be the...

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