H4 Fat Burner # 17- Simple 6 exercise routine

Get your dynamic warm up in before starting this
A1) Barbell twist shoulder press ( watch the third exercise in the below video )-8 reps per arm
*http://www.youtube.com/user/H4training#p/u/16/ZoOmokj-t5A
A2) Kettlebell or Dumbbell deadlift-10 reps

Do 4 straight rounds without rest then move into B

B1) Inverted row-10 reps
B2) Cable rope backward "sled drags " ( Put the cable pulley at the very bottom and attach a rope. Facing the cable grab the rope and keeping your arms straight with a slight bend walk backwards away from the cable trying to push through the floor. Walk as far back as the weight stack allows before you walk slowly back in. This would equal 1 rep)-4 reps

Do 4 straight rounds without rest then move into C

C1) Rear foot elevated spilt squat ( elevate the back foot on a bench and place your front foot out in front of you. Start in the bottom position with your back knee on the ground and under your hip. Grab a pair of dumbbells and hold them on your side while you stand up to a tall position)-8 reps per side
C2) Cable standing chops ( put the cable at just below chest height and keeping hips and lower body locked )-15 reps each side

Do 4 straight rounds without rest


Now go back and do 3 rounds of each of the 3 combinations. Then go back and do 2 rounds of each, then go and do 1 round of each.

** You could also start at 3 and work your way down to 1 instead of starting with 4 sets.

Beating for the legs

This workout will target both the quads and hamstring. This is both mentally and physically tiring. Get your mind right and dominate!


A)Split squat with barbell ( you can use Smith Machine as well)-3 sets of 5 reps......use heavy weight
Take 90 seconds between sets

B) Leg Press-3 sets of 20 reps ( the last set is a drop set in which you complete 20 reps then drop a plate off both sides of the press and do another 20 reps )
Take 90 seconds between sets

C) Walking dumbbell lunges ( focus on long strides and getting deep )-10 each leg, then turnaround and do another 10 each leg on the way back. Drop the weights and rest for 15 seconds, then repeat this sequence of 10 each leg and then coming back for 10.

D) Body weight speed squats ( get deep and move fast )-2 sets of 25 reps
rest 60 seconds between sets

Done!