full workout for back Core-Focused Fat-Loss Circuit Training Workout...MASSIVE metabolic boost

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Fat Loss Circuit Training, if you're not familiar with it, is one of my favorite time-efficient fat-loss training strategies.

At it's core, you'll be alternating "normal" sets of resistance training with 30 to 40 seconds of moderate-intensity cardio training. This bounces your body back and forth between different energy systems and muscle fiber types, with ZERO rest for an entire workout.

It's challenging and INCREDIBLY effective.

It's also a key component of my Metabolic Surge - Rapid Fat Loss program.

Fat-Loss Circuit Training Using Dumbbell Crawling

In this workout, there are two things at work...

1. I decided to use Dumbbell Crawling as my "cardio" instead of actual cardio. This is an incredibly effective core stability and strength exercise and, because it works essentially the entire body to some degree beyond just the core, it's PERFECT to use for Fat Loss Circuit Training. I'll demonstrate Dumbbell Crawling below.

2. I decided to limit myself to using a single 135 lb barbell for EVERY part of this workout, just to keep things very simple and to force myself to get creative. You don't necessarily have to do this, but I find it to be an excellent mental exercise in addition to physical exercise.

In this workout, you'll go through 5 basic movements/movement patterns...explosive, press, pull, squat, and posterior chain. You'll do 3 sets of each (except the posterior chain, which I usually do just 2 sets).

In between each and every set, instead of taking rest, do Dumbbell Crawling forward and backward on the floor, for about 15 feet or so. This ended up taking me about 40 seconds, which is perfect timing for the "cardio" portion of the training.

How to Do Dumbbell Crawling

First, you'll need a couple of dumbbells. If I'm doing this exercise on it's own, I'll use 65 lb+ dumbbells. For this workout, because I was going to be doing this exercise a LOT, I decided to drop down to 35 lb dumbbells.

Basically, you'll be grabbing the dumbbell handles and "walking" forward on all fours. When you move the dumbbell forward with your left hand, you should be stepping forward with your right foot. This puts cross-tension on the core, targeting the deep muscles (obliques and transversus).

Practice this exercise before you jump in and try it in this type of workout. It takes a few seconds to get the hang of the movement and how to move your limbs properly, but once you get it, you'll discover how awesome this exercise is.

Walk your dumbbells forward then walk backwards...(this is actually HARDER to do, since there's no propulsion from your legs).

You'll be doing this exercise between every resistance training set.

These exercises are all explained the back half of the video!

full workout for back Core-Focused Fat-Loss Circuit Training Workout...MASSIVE metabolic boost
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