24-7 Fat Loss Program (Free Sample Workout)

So I just finished a killer workout from the 24-7 Fat Loss program and wanted to post it up on the blog for you guys.

I figured you may want to try out an actual workout from the program before you jumped on board :)

You’ll be able to finish this one in under 40-45 minutes, and you will perform similar workouts three times per week.

After you’ve checked this out, you can grab the full program HERE.

Main Program – Phase 1 – Day 5 – Workout C

Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

1A) DB Incline Press – 8 reps (2-0-1)
1B) DB Split Squat – 8 reps per side (2-1-1)
1C) Cross-Body Mountain Climber – 12 reps per side (1-0-1)

Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

fat-loss-workout

2A) DB Lunges – 40 seconds
2B) Spiderman Push-up – 40 seconds
2C) DB Chest-Supported Row – 40 seconds

Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

3A) DB Biceps Curls with Palms-up – 40 seconds
3B) DB Triceps Extensions – 40 seconds
3C) DB Rear Deltoid Raise – 40 seconds

Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each. After completing all rounds rest 1 minute and move on to below exercise.

4) Bodyweight Squat – 20 seconds squats followed by 10 seconds rest

Perform the above exercise for 20 seconds. Rest for 10 seconds. Repeat the exercise eight more times for a total of 9 rounds.

End of workout.

If you liked this workout you can get the full program here.

Thanks for reading. Please leave your questions and comments below.

Jamin

Jamin Thompson
Jamin Thompson has been called "the most handsome fitness model in the world" and "a brilliant actor & writer", both by his mom. He's a former Clemson & UMiami athlete and World Ranked tennis player who writes to help others dominate in the gym, on the field, and in life using his real world, in the trenches experience. His book, The 6 Pack Secret, has been sold in over 50 countries and has helped thousands of folks from all walks of life get cut and jacked the healthy way.
Jamin Thompson

@jaminthompson

Athlete. Actor. Fitness model. The U + Clemson. Econ/MBA. Baltimore born. Wolf raised. IG: @JaminThompson. For business inquiries: info@JaminThompson.com
How To Train Legs | Tonight's Killer Leg Workout http://t.co/VZPow1YY59 - 1 hour ago
Jamin Thompson
Jamin Thompson
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2 Responses to 24-7 Fat Loss Program (Free Sample Workout)

  1. Candice Kay November 10, 2011 at 4:47 pm #

    About to do this now

  2. Lee November 17, 2011 at 5:13 pm #

    Thanks for the free workout. The 24 7 Program really looks promising and I am definitely thinking about giving it a go.

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