Wheel of Fire 2016

Wheel of Fire 2016

Use the “wheel” method to burn maximum fat in just four weeks. Think of a workout as a big wheel. The hub is your main exercise – the one that drives most of the changes you would like to see – and the spokes are the other lifts that help promote progress on the main lift and train the muscles it does not hit. The program that follows will have you specializing in one hub exercise that promotes fat loss in each session, and supporting it with spoke exercises that build muscle and torch calories, rolling you toward a leaner body inside of a month.

Directions:

Alternating the workouts (Days 1 and 2) for three total sessions each week. Rest a day in between. So you will do Day 1 twice the first week and Day 2 twice the second week. In each session, you will alternate your “hub” exercise with the “spoke” exercises. So on Day 1 you will do kettlebell swings interspersed with push-ups, lunges, and rows, resting as little as possible between each move. Perform the workouts as listed – that’s one round. Repeat the whole routine once. More for two rounds. Each week thereafter, you can add one round to the workout.

Day 1:

  1. Kettlebell Swing – 20 reps
  2. Push Up – 10 reps
  3. Kettlebell Swing – 20 reps
  4. Dumbbell Lunge – 10 reps
  5. Kettlebell Swing – 20 reps
  6. Suspended Row – 10 reps

 

Day 2:

  1. Goblet Squat – 20 reps
  2. Lat Pulldown – 10 reps
  3. Goblet Squat – 20 reps
  4. Dumbbell Overhead Press – 10 reps
  5. Goblet Squat – 20 reps
  6. Romanian Deadlift – 10 repsred-leg-curl
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