The Dirty 30 Workout
Post at 11:58 - 11/04/2018

Trigger your EPOC afterburners to pre-empt the effects of supersized weekend fast food orders

The sneaky salesmen are getting pretty good at giving us just a little bit more than what we want. Double up for a pound? Two for the price of one? Large one? Buy this and get that one half price? Would you like fries with that? Yes. Yes, everytime.



Each of us say yes to these dubious economies around 106 times a year, and they’re increasing our calorie intake, big time. An estimated 17,000 extra calories a year come from the needless extras that seem like such a good idea at the time.

But, to be honest, the chances of us turning down such treats are slim. If you’re the same, then try this 30-minute fat burning bar-bell workout that will clear your conscience and will mean you’ve earned that extra shot of walnut syrup for your latte.

All you need to harness your body’s fat-burning potential is 30 minutes and a barbell, according to fitness writer James C. Mitchell. You’ll hold that barbell until all 50 reps are complete, moving from one exercise to the next without rest. It’s filthy, but you’ll send your cardiovascular system into overdrive and trigger massive levels of Excess Post-exercise Oxygen Consumption (EPOC), which will help burn fat long after you’ve dropped the thing. Pick a modest weight and do as many rounds as you can in half an hour.

Barbell complex

Complete one set of each exercise, resting for 45 seconds between moves. Once you've finished the military presses, return to the deadlift and repeat the whole circuit for 30 mins.

Barbell deadlift

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.



Incline press up

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position. 



Barbell bent over row

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.


Front squat

Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.



Barbell military press

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.


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