Use your fat as fuel with this combination of total-body circuit workout and radical ketogenic meal plan by star Fitness First trainer Aimee Fischer-Gray.
Aimee’s workout is for the busy individual. “It’s perfect for when you’re time poor,” she says. “It’s for when you want to have an efficient workout in a gym but you don’t have forever to wait for machines and to set up your bench and search for 10 different size sets of dumbbells. It’s a really easy, minimal equipment, all-over body workout that’s going to use as many muscles as possible at one time.
By itself, Aimee’s workout will certainly get you into shape, but if you want to turbocharge the fat shredding, do it in combination with the ketogenic meal plan that nutritionist Kathleen Alleaume has created for the workout in partnership with Aimee.
Ketogenic meal plans are becoming increasingly popular, and for good reason: they shred fat by forcing your body to switch its fuel source from glucose (provided by carbs) to your fat stores. Kathleen Alleaume points out that a ketogenic eating plan — with its dramatic reduction of carbs — is not for everyone, and certainly not sustainable in the long term. But if your goal is to get lean and toned fast, it will work perfectly with Aimee’s circuit to accelerate fat loss.
She chose a ketogenic meal plan to go with the workout because it’s been proven to be an effective fat burner. “I mean who doesn’t want to burn fat for fuel?”
To keep the fat burning, Aimee says you should keep moving even on the days you’re not working with weights. She recommends 10 intervals on a treadmill, bike or rower, or even some hill sprints outdoors so you can enjoy the sunlight. An interval is a sprint with the purpose of getting your heart rate to a very high level for a short time, and then letting it drop right down before repeating. A 45 second sprint by 1 minute rest is a good ratio to start with.
A. Walking lunges
Begin with your feet shoulder-width apart and arms down by your side. Lunge forward with your left foot on a 30-degree angle. Once you feel your back knee touching the ground, ensure your shoulders are back and your chest is nice and tall and push to a standing position, driving through your glutes and back foot. Repeat on the right foot.
B. Kettlebell single leg deadlift
Hold a kettlebell in one hand and stand on your opposite leg. With your knee slightly bent, perform a stiff-legged deadlift by bending at your hip and extending your free leg behind you for balance. Continue lowering the kettlebell until you’re parallel with the ground, then return to the upright position. Repeat desired number of reps then change arms and legs. This one you will feel tomorrow!
C. TRX rows
Stand with the TRX in front of you with its handles at hip height. Grab the handles and take a large step forward so when you extend your arms straight your body is on an angle (the closer your feet are to the TRX anchor point, the harder this exercise becomes as there is more weight for you to pull up). Keep your body completely straight, turn your toes upwards and begin to pull your body towards the TRX. Keep your elbows tight by your body and your shoulders back so there’s no internal rotation through the shoulder girdle. Once your hands are by your chest, squeeze your back muscles and hold it for a few seconds before slowly releasing, lowering back to the start position.
D. Burpees in 6 steps
Stand with feet shoulder-width apart, your weight on your heels and your arms at your sides. Place your hands on the floor directly in front of you and jump your feet back to land in a plank position (your body should form a straight line from head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core). Lower your entire body down to the ground in one movement. Relax on the ground for one second, then push yourself back into plank position. Jump your feet in to the outside of your hands so that you’re in a squat position. Explosively jump up into the air, reaching your arms overhead. Come straight down into the plank to repeat the movement.
A. Swiss ball plank with circles left and right
Assume a plank position with your forearms resting on a Swiss ball. Keep your abs strong and your neck in line with your spine. Hold the pose for 10 seconds then roll the ball in a circular motion to the left, focusing on your core stability, then roll the ball to the right in the same way.
B. Swiss ball dumbbell chest press
Start from a seated position on the Swiss ball, slowly walk out until your head and shoulders are supported by the ball. Your feet should be slightly wider than hip-width apart. Start with your elbows at a 90-degree angle, palms facing away from your head. Extend both arms slowly up above your chest until the dumbbells come close to touching each other. Slowly lower back down to the starting position. Make sure that you keep your core tight to keep your hips from dropping and your back from arching.
C. Swiss ball hip extensions
Lie face up on the floor with your arms out to the side and your heels on a Swiss ball. Pull your heels toward you and roll the ball as close as possible to your bottom. Lift your hips up by squeezing your glutes. Pause, then roll the ball back until your body is in a straight line again. Repeat slowly like this for 10 reps, then lower your hips down to the ground.
D. Dumbbell renegade rows
Place two dumbbells on the floor about shoulder-width apart. Start in the top position of a push up with your hands on the weights. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
Aimee’s training tips
1. Warm Up: Aimee recommends using the foam roller for the first 10 minutes to release your fascia (connective tissue) and reset your posture. Then some mobility work to get your joints moving and then get into the circuit!
2. Train with a friend for accountability: To stay motivated, aim to work out with a friend, there is nothing better then having someone hold you accountable!
Check out the complementary ketogenic meal plan on the next page!
Aimee Fischer-Gray runs a tight ship as a personal trainer at Fitness First Bondi Platinum and with her Rockin’ Rigs Booty outdoor camp twice a week. Contact her at Aimee@Aimefit.com and follow her on Instagram @Aimefit.
Photography by Chris Mohen, Hair & makeup by Fern Madden @ Reload, Styling by Jessica Pecoraro. Aimee wears: (main) Varley @ Stylerunner crop $90, PE Nation jacket $199 & shorts $109, Lovisa silver chocker $29.99, Odisya necklace $39, Nixon watch $169.95, (workouts) The Upside crop $89 and tights $149, PE Nation tank $119, Nixon watch $169.95.