Fat Burning Pullups, Bench Presses, Dumbbell Rows and Step Ups

Had a long, stressful week? Here is a good workout you can do and then go about your day's adventures.....Total workout time: 35 minutes:

Here is the workout:

  • Step ups 5 sets/10 reps each leg (knee high platform) superset (followed immediately) with Pullups, 5 sets/8 reps (Rest 1 minute between supersets)
  • Bench Press, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps (Rest 1 minute between supersets)
  • DB Shoulder Press, 5 sets/10 reps (Rest 30 seconds between sets)
  • Cooldown - 10 Minute walk, moderate pace

This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.

Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments.

Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.

Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.

What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.

Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.

The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.

Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.

If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.

Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.

What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session.

The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working hard and smart!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level.

About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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