FADS T0 FREEDOM FAT LOSS WORKOUTS  

Tammy's Favourite Warm Up
Warm Up Routine 

Bird dog

Glute Bridge

Dead bug

Spiderman Plank 

Rope pulls 

Head Rolls

Phase 1: Weeks 1-4 Strength Training Workouts 

Welcome to Phase 1. You will schedule & perform 3 strength training workouts each week and aim to move your body in some way most days of the week.

 

Strength Workouts: Start at the lower end of the rep range (10 reps) with a weight load that allows you to perform each exercise with good form. Once you can do all 12 reps of each exercise with good form and control - it's time to INCREASE the weight load. Your primary goal with exercise is to improve performance and build strength. Strong = Sexy Muscle and Muscle Burns Fat. If you have a deadline goal you are working towards and wish to add in other activity on non-strength days,  I have provided some effective options for you below. 

 

Below you will find your training plan for Phase 1. Remember your non-negotiable goal is 3 x Strength Training Workouts each week!! They are shown in bold. Choose the days of the week that work best for you and any other activity you do is a healthy BONUS to help you feel amazing and reach your goals :)

Weeks 1 & 3

Monday: Warm-up + Circuit 1 

Tuesday: Optional other activity (30 minute walk/hike/bike/swim | HIIT workout | 7 Minute SIT or Stretch)

Wednesday: Warm-up + Circuit 2

Thursday: Optional other activity (30 minute walk/hike/bike/swim | HIIT workout | 7 Minute SIT or Stretch)

Friday: Warm-up + Circuit 1

Saturday: Walk or Family Activity

Sunday: Rest + Plan, Shop, Prep Day!!

Squat x 10-12

Glute Bridge x 10- 12

Push up x 10- 12

One Arm Row x 10-12 (Right & Left Side)

Ball Crunch x 10-12

Rest 1-2 Minutes 

Repeat 3-4 rounds

Cool down & Stretch 

Weeks 2 & 4

Monday: Warm-up + Circuit 2

Tuesday: Optional other activity (30 minute walk/hike/bike/swim | HIIT workout | 7 Minute SIT or Stretch)

Wednesday: Warm-up + Circuit 1

Thursday: Optional other activity (30 minute walk/hike/bike/swim | HIIT workout | 7 Minute SIT or Stretch)

Friday: Warm-up + Circuit 2

Saturday: Walk or Family Activity

Sunday: Rest + Plan, Shop, Prep Day!!

Reverse Lunch x 10-12 Each leg

Deadlift x 10-12

DB Military Press x 10-12

Renegade Row x 10-12

Lying Leg raise x 10-12

Rest 1-2 Minutes 

Repeat 3-4 rounds 

Cool down & Stretch 

Phase 2: Weeks 5-8 Strength Training Workouts 

Welcome to Phase 2. You will schedule & perform 3 workouts each week. Start at the lower end of the rep range (15 reps) with a weight load that allows you to perform each exercise with good form. Once you can do all 20 reps of each exercise with good form and control  - it's time to INCREASE the weight load. Your primary goal with exercise is to improve performance and get stronger. Strong = Sexy Muscle and Muscle Burns Fat. #win If you wish to add in other activity on non-strength training days,  I have provided some options for you below.  

 

Here is an sample weeks training plan for you to follow in Phase 2. Remember your non-negotiable goal is 3 Strength workouts each week!! They are shown in bold. Choose the days of the week that work best for you and any other activity you do is a healthy BONUS to help you reach your goals :)

Weeks 5-8

Monday: Warm-up + Workout 1 

Tuesday: Optional other activity (HIIT workout, 30 minute walk/hike/bike/swim or 7 Minute SIT + stretch)

Wednesday: Warm-up + Workout 2

Thursday: Optional other activity (HIIT workout, 30 minute walk/hike/bike/swim or 7 Minute SIT + stretch)

Friday: Warm-up + Workout 3

Saturday: Walk or Family Activity

Sunday: Rest + Plan, Shop, Prep Day!!

Workout 1

1a) Squat 2 x 15-20

1b) Bent Over Row 2 x 15-20

2a) Shoulder press 2 x 15-20

2b) Supermans 2 x 15-20

3) Weighted Swings  5 x 10-15 or Mountain Climbers

Workout 2

1a) Deadlift 2 x 15-20

2a) Push up 2 x 15-20

2b) one arm DB row 2 x 15-20

2c) Rear foot elevated split squat 2 x 15-20

3) Jump rope 6 x 15-30 second sprints

Workout 3

1a) Goblet squat 2 x 15-20

1b) Bentover row 2 x 15-20

2a) DB Bench press 2 x 15-20

2b) Glute Bridge 2 x 15-20

3a) Squat thrust 3 x 10-15

3b) Reverse crunch 3 x as many as possible 

Phase 3: Weeks 9-12 Strength Training Workouts 

Welcome to Phase 3. You will schedule & perform 3-5 workouts each week. Start with a weight load that allows you to perform all 5 reps of each exercise with good form. You will be able to lift a heavier load with the lower reps. Don't be afraid to challenge yourself! You have built a solid foundation over the last 8 weeks. Once you can do all 5 reps of each exercise with good form and control - it's time to INCREASE the weight load. Your main priority with exercise is to improve performance and get stronger. Strong = Sexy Muscle and Muscle Burns Fat. #win If you wish to add in other activity on non-strength training days,  I have provided some options for you below. 

 

Here is an sample weeks training plan for you to follow in Phase 3. Remember your non-negotiable goal is 3 Strength Training workouts each week!! They are shown in bold. Choose the days of the week that work best for you and any other activity you do is a healthy BONUS to help you reach your goals faster :)

Weeks 9-12

Monday: Warm-up + Workout 1 

Tuesday: Other activity for 20-30 minutes (Phase 1 HIIT workout, 30 minute walk/hike/bike/swim or 7 Minute SIT + stretch)

Wednesday: Warm-up + Workout 2

Thursday: Other activity for 20-30 minutes (Phase 1 HIIT workout, 30 minute walk/hike/bike/swim or 7 Minute SIT + stretch)

Friday: Warm-up + Workout 3

Saturday:  Other activity for 20-30 minutes or Family Sport/Play Activity

Sunday: Rest + Plan, Shop, Prep Day!!

EXERCISE DEMO WORKOUT #1

Circuit: Squats x 5, DB Bench/Chest press x 5, Romanian Deadlift x 5, DB double bent over row x 5,  Hanging/Lying leg raise x 10

Rest 1-2 minutes . Repeat 5 x

Finisher:  Jump rope or bike intervals (choose one) - 6 x 15-30 second sprints.

 

You’ll perform 6 “sprints” for 15-30 seconds each. Rest as long as needed between sprints. It should be approximately 45-90 seconds. Once you can perform 6 sprints for 30 seconds, work on decreasing the rest period between sprints, reduce the rest by about 5-10 seconds every workout.

EXERCISE DEMO WORKOUT #2

Circuit: DB Reverse Lunge x 5, Standing DB Press x 5, Glute Bridge x 5, DB pull overs x 5, Plank knee to elbow x 10

Rest 2 minutes. Repeat 5 x

Finisher:  Weighted Swings 5 x 10-15 or Mountain Climbers - 6 x 15-30 sprints (follow sprint format in circuit 1 finisher)

 

Once you can perform 5 x 15 weighted swings, either increase the weight and start back at 10 or strive to decrease the rest period between sets. Start with a 60 second rest period and decrease 5 seconds every workout until you get to 15 seconds. 

EXERCISE DEMO WORKOUT #3

Circuit: Goblet Squat x 5, Push Up x 5, Step Ups x 5 Rt/Lt), One Arm Row x 5 (Rt/Lt), Reverse Crunch x 10

Rest 2 minutes. Repeat 5 x 

Finisher:  Squat thrusts 4 x 10-15. Once you can perform 4 x 15 reps, decrease the rest period between sets.

 

Start with a 60 second rest period and decrease 5 seconds every workout until you get to 15 seconds. Once you get to 15 second rests you can increase the rounds by 1 each time. So instead of 4 x 15 it will be 5 x 15 and so on...

7 Minute SIT Workouts
(Sprint Interval Training) 

20s Mountain Climber

1min Plank Walkout

1min Reverse Lunge (R/L)

Repeat 3 x

20s Jump Knee Touch

1min Supermans

1min Side Lunge (R/L)

Repeat 3x

20s Jump Rope

1min Military Press

1min Glute Bridge

Repeat 3x

20s Long Jump

1min Bent Over Row

1min Curtsey Lunge

Repeat 3x

20s Burpees

1min Curl & Press

1min Soldiers (R/L)

Repeat 3 x

20s Jumping Jacks/Star Jumps 

1min Renegade Row

1min Squats

Repeat 3x

20s Skaters 

1min T-Push-ups

1min Deadlift 

Repeat 3x

20s Thrusters

1min Chest Press

1min Goblet Squats

Repeat 3x

20s Scissors/Jump Lunge

1min Triceps Dip

1min Step Ups (R/L)

Repeat 3x

HIIT Workouts

Phase 1 - HIIT Workouts - 15 Minutes

Phase 2 - HIIT Workouts - 18 Minutes

Phase 3 - HIIT Workouts - 18 Minutes

More Activity Options
  • 1.

    WALK. Go for a 30 minute walk or try interval walking. Warm up at an easy pace for 5 minutes. Walk fast (like you're in a hurry) for 1 minute then walk at an easy pace for 1 minute. Repeat 10 x.  Walk at an easy pave for 5 min to cool down.

  • 2.

    BIKE. Go for a 30 minute bike ride or try bike intervals. Warm up at a steady pace for 5 minutes. Bike as fast as you can for 1 minute then at an easy pace for 1 minute. Repeat 10 x. Bike at an easy pace for 5 minutes to cool down. 

  • 3.

    HIKE. Get outside and go for a hike or find a park with some hills to climb. 

  • 4.

    SWIM. Go for a swim at your local pool or beach. make it challenging with laps or intervals. Swim 2 lengths fast then 2 lengths slow. Repeat 10 x. 

  • 5.

    PLAY MORE. Play with your kids. Get down and crawl around on the floor. Get outside and play frisbee or tag. Try a new sport or play hopscotch or skipping.  

  • 6.

    CLEAN YOUR HOUSE. Clean the house at a fast pace. Scrub floors, sinks and tubs. Sweep and vacuum. It's amazing how much of a sweat you can work up! 

  • 7.

    PLAY SPORTS. Golf, volleyball, basket ball, soccer, skating... whatever your fancy give it a try. Playing sports requires you to move your body and challenges you to get your heart rate up. If your passion is golf...walk, don't take the cart.

  • 8.

    Take a FITNESS CLASS or JOIN A CLUB. Hit the local gym and try a fitness class. There are tons to choose from! Kickboxing, zumba, step, kangoo, yoga, or join a club like a learn to run or walk 5K clinic.

  • 9.

    Set a goal of 10000 daily steps or 70000 weekly steps. If you work at an office desk get up every hour to go for a quick walk or create a standing desk so you can work and march on the spot. 

  • 10.

    Choose a 7 Minute SIT or find a 15-20 Minute HIIT workout from the options above and train in the comfort of your own home! If you need to invest in some equipment to set up a home gym it will be worth it!