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Hard Core Accelerators www.FatLossAccelerators.com

© 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 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 © 2016 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.



Welcome From Kate Vidulich and Fat Loss Accelerators… Welcome to the brand new Hard Core Accelerators. It’s time to take up the challenge and rock your workout! You’re going to love these insanely tough circuits that will accelerate your fat loss, skyrocket your conditioning and transform your body and your mind. These workouts are the most challenging I’ve created, and the most feared by my clients! As a bonus, each workout takes 15 minutes or less to complete. Hardcore Accelerators are the perfect workouts for off-day metabolic training circuit to add into your program. Think brief, but brutal. And I know you love the challenge! Warning: These workouts are for advanced folks ONLY. If something feels weird or strange, please take a break. Safety first. The idea is to challenge yourself, not training to the point of throwing up or injury. Never, EVER give up! Stay strong, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: FatLossAccelerators.com – 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



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.



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. Interval training is intense. Only perform a maximum of 4 interval workouts

per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

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.



12. OK you get it. Train safe, train smart, train hard. Listen to your body.

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 www.gymboss.com 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.

How To Use These Workouts Where Should I Start? You can start wherever you like, depending on the amount of time you have. Start out using these accelerators 1-2 times per week on days you would normally do intervals or cardio. In your program, make sure you set up your interval training program as you would your strength workouts. Doing random workouts will not help lose fat fast, as there is no progression or adaptation. Once you have your intervals planned, you should stick with these same intervals for at least four weeks. Stay the course and you will see results.

How do I choose the correct weight? This is really important. First, identify your weakest exercise in the sequence and choose a weight that you can complete 10 times for that exercise. For example, usually the overhead press is the weakest exercise. If you are doing 6 reps, choose a weight you normally can press 10-12 times. Be conservative initially. You can always add weight for the next set. Go too heavy initially and you won’t finish the cycles – you’ll be cursing my name. Go too light and you will breeze through it – you’ll know you cheated. You should be left gasping for air.



Where do these extreme accelerators fit in my workout routine?

-‐ Stand Alone Workouts: Use the Fat Loss Accelerators in this manual to do as metabolic conditioning “off” day workouts. Replace boring intervals and long cardio workouts.

Progression Progression in your interval training is very important. With Fat Loss Accelerators progressive hybrid system, you can track your progress month to month. The most effective way to progress is to cut down your rest time. Correct technique is essential. You can also add more weight but don’t compromise your form to lift heavy. Remember, this is a metabolic stimulus for conditioning, not strength.

Try this progression: Week One – 90s rest Week Two – 75s rest

Week Three – 60s rest Week Four – 45s rest

In the workouts that already have minimal rest breaks, time yourself each workout and aim to beat that time each week. Perfect form is essential.

BASIC EQUIPMENT Let’s keep it simple. For these workouts, you only need minimal equipment and workout space. If we have enough space to do these workouts in crowded Manhattan gyms, you have no excuses. - Dumbbells/Barbell - Jump rope - TRX - Your bodyweight - Gym Boss Interval Timer



Important Things to Remember: 1. These workouts are designed to complement your current program. You can replace your interval training with these workouts, not your entire program. 2. The first time you try a Fat Loss Accelerator, be conservative. For example, reduce the number of rounds you perform and rest longer if necessary. 3. Feel free to substitute any exercises depending on your current fitness level. If you have any injury concerns, please consult with your physician or physical therapist before commencing. Email me if you need any help: [email protected] 4. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

Final Instructions (I) Perform these workouts as a replacement for your interval training. (II) Do not use these workouts as a replacement for your main, strength workout. (III) Start every workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups. (V) Have fun! Your training should never be boring.

DYNAMIC WARM UP BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, please warm up. Part One: 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 15-20 seconds until the pain dissipates. Part Two: Warm Up Circuit Do this circuit once, with no rest between exercises: a) Y Squat x 30 seconds b) Reverse Lunge with Alternate reach x 30 seconds c) Push Ups x 30 seconds d) Single leg Glute Bridge x 30 seconds



Category 1: Dumbbell Destroyer

Hard Core Accelerator 1: Peak Condition Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 90 seconds and repeat for a total of 5 rounds.

A) DB Push Up to Renegade row x 7 B) DB Deadlift x 7 C) DB Overhead Press x 7 D) DB Front Squats x 7 E) DB Burpees x 10

Hard Core Accelerator 2: Seeing Double Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 90 seconds and repeat for a total of 5 rounds.

A) DB Squat Thrust to Deadlift x 8 B) DB Front Squats x 8 C) DB Mountain Climbers x 20 D) DB Squat Thrust to Deadlift x 6 E) DB Front Squats x 6 F) DB Mountain Climbers x 10

Hard Core Accelerator 3: Leg Destruction Equipment: Dumbbells Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Thruster x 6 B) DB Romanian Deadlift x 6 C) DB Alternating Reverse Lunges x 6 D) DB High Pull x 6 E) DB Front Squats x 6 F) DB Crab Crawls x 20 (total steps)



Category 2: AMRAP

Hard Core Accelerator 4: Bodyweight Rock Equipment: Bodyweight Only Perform each of the following exercises in order for AMRAP in 15 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.

A) Walkouts to Push up x 10 B) Single leg RDL with T-Squeeze x 10 each leg C) Shuttle Sprints x 10 (out and back 10m)

Hard Core Accelerator 5: Going Up? Equipment: Bodyweight Only Perform each of the following exercises in order for AMRAP in 15 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.

A) Sprinter start with hop (right leg) x 5 B) Sprinter start with hop (left leg) x 5 C) Close grip push ups x 15 D) Prisoner Squats x 25 E) Jumping Jacks x 50

Hard Core Accelerator 6: 15 minute Fun Equipment: Jump rope Perform each of the following exercises in order for AMRAP in 15 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.

A) Chin up x 5 B) Jump squats x 10 C) Burpees x 15 D) Jump Rope x 200



Hard Core Accelerator 7: 300 Rep Complex Equipment: Barbell Perform each of the following in order, with no rest between exercises and without putting the weight down. If your form breaks down, please take a timeout. At the end of the circuit, rest for 2 minutes and repeat for a total of 3 rounds. Enlarge this list and print it out now so you can take it with you and remember the order.

A) Deadlift x 10 B) High Pull x 10 C) Front Squats x 10 D) Reverse Lunges x 10 (right leg) E) Reverse Lunges x 10 (each leg) F) Bent over row x 10 G) Barbell rollouts x 10 H) Barbell Push ups x 10 I) Mountain Climbers x 10 J) Squat Thrust x 10

Category 3: Bodyweight ONLY Hard Core Accelerator 7: Back to the 50ʼs Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 17 minutes. Record the number of rounds and aim to beat this score each week.

A) Prisoner Reverse Lunges x 50 (25 each leg) B) Push Ups x 50 C) Total body extensions x 50 D) Jumping Jacks x 50

- Rest 60s between rounds



Hard Core Accelerator 8: Twisted… Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 45 seconds. Do as many rounds as possible in 17 minutes. Record the number of rounds and aim to beat this score each week.

A) Jump Squats x 5 B) Burpee with T rotation x 10 C) Cross Spider Planks x 10 (each leg) D) Standing broad jumps x 10

Hard Core Accelerator 9: Accelerator Pyramid! Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Rest for 3 minutes at the end of the circuit, and repeat for 2 rounds total. Note: Only do one round on your first attempt. Accelerator Pyramid!

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 15 + jump squat x 10 F) Squat thrusts x 15 + jump squat x 10 G) Squat thrusts x 12 + jump squat x 8 H) Squat thrusts x 9 + jump squat x 6 I) Squat thrusts x 6 + jump squat x 4 J) Squat thrusts x 3 + jump squat x 2

Hard Core Accelerator 10: Burning Fat Tilʼ 2020 Time Investment: 4 minutes Equipment: Bodyweight Perform exercise (A) for 20 seconds, aiming to do AMRAP with perfect form. Rest for 10 seconds. Repeat for a total of 8 rounds (4 minutes). At the end of the circuit, give yourself a pat on the back because you survived a tough accelerator!

A) Burpees Note: if you don’t have access to a TRX, you can substitute with bodyweight mountain climbers.



EXERCISE DESCRIPTION LIST (See Exercise Library & Videos)

You will find all exercise descriptions in The Exercise

Library on the Download Page

More Resources to Accelerate Fat Loss Use With Your Favorite Workouts

Say No to the Dreadmill

www.Fatlossaccelerators.com/fatloss-workouts – 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. http://www.FatLossAccelerators.com/ab-accelerators/ - 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… www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – 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 • Break any fat loss plateau • Skyrocket your conditioning • Done in just a fraction of the time compared to cardio – with better results

See How Rachel Lost Over 50lbs of Belly Fat

With Short, Simple Workouts

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