The Complete Fat Loss Guide!!

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Fat Amy

Welcome to week #4 of “workout of the week.” This week we bring you my favorite CrossFit workout, “Fat Amy.”

Get ready to lay on the floor for a while IF you finish this crazy workout.

 

The Workout

For Time

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (36 lbs women/ 54 lbs men)
  • 10 Burpees
  • 10 Meter Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (36 lbs women/ 54 lbs men)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

 

If you don’t have a kettlebell, substitute the swings for any other exercise you would like, i.e., push-ups or jumping jacks.

Instructions:

Perform each exercise before moving to the next one and so forth. The goal is to perform this workout as quickly as possible.

 

 

Tips for Beginners:

If it’s your first time performing this workout, I would suggest you perform the kettlebell swings to chest level, instead of the way CrossFit athletes perform them.

 

Strategies:

This workout is very hard. Especially if it’s your first time doing it, and you are trying to finish it as fast as possible.

  1. Do not stop when performing the burpees.
  2. Slow down a little bit when doing the rest of the exercises.
  3. Take a 10-second break before starting to do the burpees. That way, you can take a few breaths.

 

Are you struggling to lose weight? “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.

Check out our blog posts: Week #1: Cindy, Week # 2: The Incredible Hulk, Week #3: Zachary Tellier for more CrossFit workouts.

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