© Yuri Elkaim – The All-Day Fat Burning Workouts

Full Body Metabolic Conditioning (FBMC) - ADVANCED

INSTRUCTIONS: Begin with a 5-minute aerobic warm-up followed by dynamic warm-up/foam rolling. Complete 2 sets of tri-set #1, allowing no rest between exercises. Then complete interval speed bursts. Rest 2 minutes, then move onto to tri-set #2, complete 2 sets with no rest between exercises. Finish by completing interval speed bursts. End workout with a cool down and further foam rolling.

TRI-SET #1 Set 1

Reps | Weight Set 2

Reps | Weight Set 1

Reps | Weight Set 2

Reps | Weight Set 1

Reps | Weight Set 2

Reps | Weight

DB/KB Squat Press 6 | 6 | 6 | 6 | 6 | 6 |

Renegade Row Push-Ups 6 | 6 | 6 | 6 | 6 | 6 | Front Loaded Reverse Lunges 6 | 6 | 6 | 6 | 6 | 6 |

Interval Speed Bursts

10 sec @ 100%

10 sec recovery

Repeat 6 times

TRI-SET #2

Knee Drive Step-Ups 6 | 6 | 6 | 6 | 6 | 6 | Alternating DB Chest Press 6 | 6 | 6 | 6 | 6 | 6 |

Pull Ups 6 | 6 | 6 | 6 | 6 | 6 | Interval Speed Bursts

10 sec @ 100%

10 sec recovery

Repeat 6 times

Note: For each set, the number of reps is allotted on the left. On the right (after the |) record the amount of weight lifted. This sheet provides space to track this workout 3 times. Print additional copies if needed.

© Yuri Elkaim – The All-Day Fat Burning Workouts

EXERCISE PICTURES

TRI-SET #1 DB/KB Squat Press

© Yuri Elkaim – The All-Day Fat Burning Workouts

Renegade Row Push-Ups

© Yuri Elkaim – The All-Day Fat Burning Workouts

Front Loaded Reverse Lunges

TRI-SET #2 Knee Drive Step-Ups

© Yuri Elkaim – The All-Day Fat Burning Workouts

Alternating Dumbbell Chest Press

Pull Ups