So in the last few weeks been seeing more and more people posting about help with fatloss so I figured I would lay out this simple yet brutally effective program for everyone that wants to follow for August and September

Program:
Consist of 4 parts daily warmup, daily homework, lifting, & conditioning. The same program will be followed regardless of sex. You can scale conditioning as needed, main goal is to improve the hard numbers each time out.

Daily Warm up-

Shoulder dislocates with broomstick- 30 reps, progress 3 reps weekly

Pushups-- 1 set of 20 reps. Progress 5 reps weekly.

Chins- 8 strict chins in as few of sets as possible- progress 2 reps weekly.

Walking lunges- 15 reps per side, progressing 3 reps weekly.

Burpees- follow this

Daily homework: alternate daily between pushup and chin ladders. We will perform a ladder before work in the AM, after work in the PM and before bed.

Pushup ladders- each ladder rung goes up 5 reps. We are shooting for 1 ladder at all three times for week 1. Add a ladder at one of the times every week to progress volume.
Pushup ladder how to

Chinup ladders- looking at performing 1 ladder at the three mandated times. Gold standard is to be able to perform 5 ladders of up to 5 reps. That is 75 reps. repeating ladder method explained

LIFT:

4 day a week program plus conditioning on off days. Workouts should be no longer than 1 hour ever. We will be using the dependent RPT model as described here

Day 1:
Incline Bench- RPT
Weighted close grip pushups-RPT
Weighted chins- RPT
Dips-50 reps in as few of sets as possible
Conditioning- 3 min of 3 rounds with jump rope

Day 2:
Glute Ham Raise- 50 reps in as few of sets as possible

Squats- 2x3(heavy), Bodyweight on bar x max reps ( if you can not do bodyweight yet, pick 135/185/225 to allow yourself to get the work in)

Conditioning:
Prowler push or Sled drag X 6( any conditioning exercise from the greyskull books works also)

Day 3:
Mile run for time- goal is to be sub 8 min after program for most

Day 4
Standing Press- RPT
Heavy single arm DB Jerks- 3 x 5 each arm
Weighted chins- RPT
Weighted dips- RPT

Conditioning:
KB swing- 53lbs x 150 reps for time

Day 5:
Pendalay Rows-5x5 Every other min approach
Sumo deadlift-1 x 5+
DB row- pick a heavy weight and rest pause row it until you get 20 reps. Get more reps the first set every week.

Conditioning:

Max burpees in 3 min

Day 6:
400m run x 2- goal is to run under a min eventually

Goes without saying, keep a log book and progress in weight or reps every time. On the conditioning, strive to improve the time weekly.

NUTRITION:-

This is about body recomposition, so we are going to keep this simple.

We are going to eat 3 meals a day following the guidelines below, except we are only eating are carbohydrate portions in the last meal of the day.

We also are adding protein shakes. Your protein should not have very much fat or carbs in it. You can mix with water(preferred) or almond milk.

Everyday you will have a protein shake of 50-75g(about 3 scoops). On lift days you will repeat this immediately after the workout. Women will do 50g, men 75g.

So it's pretty simple and here is a basic layout following a 16:8 approach to intermittent fasting and working out after work:

12pm- Lunch- protein and veggies as described.

4pm- PWO Meal- protein and veggies as described.

630pm- postworkout shake(only on lifting days)

7:15pm- Dinner with family, eat protein, veggies and carbs as described

8pm- prebed shake(everyday)

Keep it simple!!!

Recovery

For the next 8 weeks we are going to get 8 hours of sleep a night. Studies across the board show the importance of sleep and the role it plays on body composition.

Well there you have, 8 weeks laid out in a simple to follow format that will get most of you either to your goal or much much closer.

Fire away with questions