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GET DIRTY
Dirty Fat Burners (DFB)

Cardio getting boring? Quick and dirty fat burners can be done in 45 min or less and are an extremely effective total body workouts with the intensity of HIIT and yet fully qualified to be a superior strength training session. If you’re not sure why we call them Dirty Fat Burners (DFB) try one and you will see they more than live up to their name. These are not for the faint at heart but for those looking to up their athletic game and shred in record time. I suggest incorporating a Dirty Fat Burner(DFB) into your regular routine at least once a week. If you’re training a 5 day split this is a killer way to hit all muscle groups twice, a proven method to shock and stimulate growth.
Complete the following exercises as listed and their designated repetitions without breaking form! Remember quality over quantity, slow it down if you need to, but stay out of your comfort zone. Comfort is the enemy of achievement.

DFB - Hard Core Athlete
#1 Sprint on a treadmill - 1min (60-80% max HR)
#2 Chin ups - 8 reps
#3 Renegade Rows - 10 reps per arm #4 Hang Cleans - 5 reps
#5 Front Squat - 5 reps
#6 Push Press - 5 reps
#7 Dips - 10 reps
#8 Push-ups - 10 reps
#9 Battle Ropes - 30 seconds
#10 Recovery - Walk on treadmill - 2min
Complete the listed exercises above with little to no rest in-between exercises and sets. Repeat for a total of 3-4 rounds.

DFB - Beginner Athlete
#1 Run on a treadmill - 2min
#2 Assisted Machine Chin ups - 10
#3 Single arm dumbbell Row on a bench - 10 per arm
#4 Upright row - 8 reps
#5 Dumbbell squat - 8 reps
#6 Shoulder Dumbbell press - 8 reps
#7 Assisted Machine Dips - 10 reps
#8 Push ups (modified - knees or wall) - 10 reps
#9Dumbbell front raise - 30 sec #10 Recovery - Walk on treadmill - 2min
Complete the listed exercises above with little to no rest in-between exercises and sets. Repeat for a total of 3-4 rounds.

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