Change the Outcome Health and Fitness

Strength and Fat loss workout

Warm up

10 minutes treadmill

Workout – Strength exercises 4 sets of 10 / 3 exercises for time. 3:00 minutes.


Bench press x 10 (70% ORM) **

Barbell bent over rows x 10 (70% ORM)**

Cardio for time

Treadmill 0.25 miles

Bosu crunches x 20

Burpees Til 3:00 minute time ends**

Rest up to one minute

Repeat 4 sets

**ORM is your “one rep max” 

** Only count how many burpees you do every round, for instance if you barely make it to burpees before the 3 minutes is up and you get only 2, next round try and beat 2.

Don’t forget to stretch and Hydrate! Drink water!

For tips on workouts to do or a customized workout plan that fits you that is updated frequently. Please click this link.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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