The Principles Of Fat Burning

The myth that muscle turns to fat or vice-versa is just that; a myth!

  • Fat is fat and muscle is muscle, however, the chemicals for burning fat are stored in muscle so the fastest way to melt blub is through muscle development.
  • To fast-track your success, this program focusses on large muscle groups only.
  • It’s quick, easy and highly effective!

Warning: Please don’t complete this program more than 3 times in a 7-day period as your muscle mass could break down rather than increase.

Program Features:

Average Duration:

20 Minutes

Equipment:

  • Free-weights (Dumbbells/ Kettlebells)

All or nothing.

Our ‘general’ workouts are designed to target your hot-spots so you’ll find a good balance of cardio, strength, endurance and recovery in each one.

Aim for 3 sets of each exercise in the order that they appear and try to avoid resting until the whole section is complete. You can do it!

For more detailed instruction on how to approach your workout, click on the training guides below.

Your Program Guide:

How many should I do of each exercise?

How long should I wait before I start the next exercise?

Should I repeat each exercise?

How will I know when I’ve done enough?

What if I don’t have any equipment?

 

If you’re in a gym and have the option to use the Cross Trainer, hop on for 5 FULL minutes, at least. As this is your warm-up, there’s no need to add resistance - plenty of time for that later.

For now; be nice to your body!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The *Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

If you’re not in a gym and don’t have access to a Cross Trainer, please go through the warm-up exercises below before you even look at your weights.

Your body will thank you for making the effort!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The *Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

A light and easy dynamic stretch to loosen up your torso, shoulders and hips.

*Video demo - available

 

  • Start with feet together then, keeping your back perfectly straight, *fold at the hip until you’re parallel with the floor.
  • Extend both arms in line with your shoulder then, keeping your gaze on your feet, alternate between swinging one hand towards your feet and the other towards the sky.
  • Repeat with a fluid motion - like propellers!

*See Video tab for a clearer demonstration!
*If your flexibility doesn’t allow you to fold in half, go as low as you can with a straight back.

  • Entire back - especially the muscles surrounding your spine
  • Glutes
  • Hamstrings
  • Shoulders
  • Neck muscles

1st set: Maximum 20 (counting each hand)

2nd set: 16

3rd set: 16

This progression of the Folded Propellers will open your hips and increase your range of motion later in the program.

*Video demo - available

 

  • Start with both feet hip distance apart.
  • Soften your knees.
  • Spring high into the air as though you’re on springs.
  • Repeat!
  • Hips
  • IT Band (Side of hips and upper thighs)
  • Back muscles
  • Shoulder girdle
  • Spine
  • Neck muscles

1st set: aim for 20.
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

This move will get you ready for almost any activity!

*Video demo - not available. Please see Method tab

 

For a refresher on the safety points of functional squatting technique, click here and have a quick read through. Otherwise, see method below.

  • Start with both feet shoulder-width apart.
  • Sit back and low (as though onto an imaginary chair).
  • As you do so, raise both arms overhead.
  • Repeat to complete your set.

Primarily, the heart.

1st set: aim for 20 (or your personal overload maximum).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

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Have 2 Minutes of Active Recovery

Drink some water! Have a 2-minute read.

Let’s work on your back.

*Please make sure you read the Method for the Bent Over Row.
Our method comes with a twist!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

Here’s a really good progression on the standard bent-over row. The added rotation has a powerful effect on the deltoid muscles of the shoulder.

*Make sure you read the Method for this one!
*Video demo - available

Try this exercise with or without rotating the arms - the rotation will add more definition to your arms.

Key Points:

  • Hinge at the hip and keep a straight back throughout
  • On the count of 1, yank the weight towards your armpits
  • Lower the weight in 3 counts (never drop as this could damage your back muscles)

*If your back starts to ache; stop. You’ve done enough!

*See Video demonstration

 

  • Trapezius
  • Lat’s
  • Deltoids (shoulders).

Maximum: 20 (or your personal Overload maximum)

2nd set: 16

If you still want more; increase your weights; you beast!

A compound cardio blast to loosen you up again!

*Video demo - available

 

  1. Stabilise yourself in a Sumo Squat
  2. With straight arms, clasp your hands in front of you at chest height
  3. With a sharp swing to the left, rotate your right hip to land in a 90/90 squat
  4. With another sharp swing, turn 180 degrees to face the right

Important: To execute this move effectively, try to keep your hips in line with your knee the whole time.

*This will make a lot more sense if you watch the video demonstration!

  • Compound - meaning multi joint. Ie, everywhere!
  • Heart

1st set: Aim for 16 (or you personal overload.
2nd set: Aim for 20 .

%

Well Done, YOU!

Have 2 minutes of active rest, neck some water then hit the ground for your core section.

Some of the body’s largest and most complex muscle groups are in the legs so, for a short cut to shredding, let’s target them!

It’s time to work up a sweat!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that.
Life’s too short and you are far too precious!

This variation of the standard squat also works your core and obliques (love handles)!

*Video demo - not available. Please see Method tab

 

  1. In one hand, take a firm grip of the heaviest weight you can
  2. Brace up your core abdominals by drawing your navel in towards your spine
  3. Squat and ascend (as you would for a standard squat)
  4. Repeat to complete your set

 

  • Obliques - internal & external
  • Lower back
  • Transverse abdominus
  • Hamstrings
  • Quads
  • Glutes

Maximum: 10 on each side

2nd set: 10

3rd set: 8

Not an ideal demo’ but picture yourself doing this without the Bosu:

Be prepared to crack walnuts after a round of these!

*Video demo - available

 

Before you can crack walnuts, you have to pluck a few daisies…

  • Start in a wide stance with both feet turned out. Sumo Squat
  • Centre your weight and make sure your arms are dead straight
  • Drop your hips into the Sumo position and, before you ascend…
  • …Pulse 3 times
  • As you ascend to complete the rep, lift your toes and clench your buttocks as though you’re plucking a daisy out of the ground
  • Trust me; this makes all the difference!

*See Video tab for demonstration

  • Hamstrings
  • Abs
  • Quads
  • Glutes

1st set: aim for 20 (or you personal overload).
2nd set: 16 (or 4 less than your 1st set).
3rd set: 16 (or as above).

%

Well Done, YOU!

Warning: The following exercises will make you feel like you’re sweating from your bones!

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

We don’t like crunches and sit-ups at Okoactive. If you want to know why, click here to read Emma’s Guardian article.

The Plank Deadlift, from our library of ‘Signature Movement Patterns’ is one of our favourites and very effective for zipping up that tummy!

*Video demo - not available. Please read Method tab

 

Plank positions:
Level 1: In the prone position, supported by elbows, forearms and tip-toes.
Level 2: In the prone position, supported by elbows, forearms, knees and tip-toes.

  • Take your Plank position and, before you begin, make sure the weight is under your belly button or groin - no higher, no lower.
  • Without moving the rest of your body (one bit!) take hold of the weight with your right hand and pull. *If you can actually lift the weight off the ground, it’s not heavy enough.
  • Reset your neutral Plank position and change hands

*In this case, when we say Deadlift we mean; Deadlift. The weight should be heavy enough that you can’t actually lift it. The reward lies in the effort and in not moving your Plank - not one bit!

 

 

  • The front and rear of your entire core complex

Maximum: 16 (if you can - that’s 8 on each hand)

2nd set: 10 (5 on each hand)

 

Not available; yet…

To train the abs and have the reward of a 2-day after-burn, this exercise, once mastered, is just awesome!

*Video demo - not available; yet… but it’s coming!

Alternatively, see FMC’s below.

 

*This exercise will only work from the full Plank position - elbows, tip-toes, no knees. If you can’t yet manage a full Plank, try the alternative ‘Freeze Mountain Climbers’.

  1. Start in the full Plank position
  2. Raise your right knee towards your chest
  3. At the same time, keep your left leg straight as you lift your hips towards the ceiling
  4. Return to Plank position
  5. Repeat with left knee and straight right leg
  6. Repeat to complete your set
  • Core complex - front and rear
  • Rectus abdominus (6-pack region)
  • Hip Flexors
  • Shoulders

1st set: aim for 20 (or you personal overload).
2nd set: As above.

Not available; yet…

Not to be underestimated, this one’s a toughy but very effective for training your core.

*Video demo - available

 

  1. Start in a Push-Up position - shoulders over hands and feet hip distance apart.
  2. Draw your right knee sharply towards your right shoulder and HOLD for 2 counts.

* The magic lies in that HOLD; so hold it!

  • Core complex
  • Glutes
  • Shoulder girdle
  • Abdominals
  • Heart

 

1st set: 20 on each leg (or your personal overload)

2nd set: As above

Re ‘personal overload’, after your first set of 20, if you still want more, try one of our harder programs; you beast!

Before you stretch (and please do, otherwise, it’s 2 days of ibuprofen for you!) loosen up your muscle and drain the lactic acid from them by repeating your warm-up exercise.

Either:

  • 5 FULL minutes on the Cross Trainer
  • Option 2 from the warm-up section at the start of this program.

Reps = repetitions - how many times you repeat a movement.

Sets = an entire block of reps

The Overload Principle = to achieve overload, your last 2 reps should require maximum effort.

*Beyond the point of exhaustion, any more than 2 reps isn’t overload, it’s ‘working to failure’, or; ‘beasting it’ and we DO NOT recommend that. Life’s too short and you are far too precious!

Your Reward!

A thorough cooldown is one of the most crucial elements of training. It helps your body recover and, in the long-term, will allow you to get more out of each session.

Advantages to regular stretching include:

  • Muscle & joint repair
  • Improved range of movement (flexibility).
  • It feels nice and you deserve that!