3 Bare Minimum Workouts that Burn Fat

simpleI’m falling a little behind today, and that’s why you’re just now getting this important message.

I’ve been on a very busy schedule since moving here to my new town in Georgia…

… all while balancing a new project that has very little to do with fitness coming later on (you’ll see… and you’ll dig it).

Anyway, the LAST thing you need is a complicated workout program when you’re busy. Taking 20 minutes to figure out the moves, then another few minutes figuring out the reps/sets… what weight you’ll use, etc., etc.

Oh, the horror… (in fact, I have a program called “Metabolic Horror” that includes a 13-exercise circuit).

Ha. A-ha-ha. A-ha-ha-ha. Look…

You’re on info-overload and this message is going to fix that.

Here’s the deal for my “Bare Minimums” workout requirements:

– 3 exercises or less

– Hits all “hot zones” of your body including pushing, pulling, lower body and abs musclezzz

– So simple, you can memorize it in 15 seconds

Plus… you just don’t go into a gym and “wing” a workout. That’s silly. Man up. Follow a structured program.

Here are 3 “Bare Minimum” Workouts that Burn Fat

That’s right, I DID match the subject line. That’s how I roll.

First – need a “Bare Minimum” warm-up. Do this superset 3 times, resting or 30 secs between supersets:

T Pushups (3/side)
Total Body Extension (10)

This is how to do the Total Body Extension:

Workout 1

Do the following superset as many times as possible in 20 minutes resting only when needed. Choose a weight in which you can lift for 12 reps for both exercises. Once the 20 minutes are up, rest 1 minute and move into the Finisher.

1A) Snatch-Grip Deadlift or DB Squat (8 reps)
1B) 1-Arm DB Incline Chest Press (8 reps per side)

2) Total Body Extensions (30 seconds), rest 30 seconds
Do the above 6 times

Workout 2

Do the following superset resting only when needed. Choose a weight in which you can snatch for about 8 reps.

In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll complete 2 reps of each exercise. Continue in this fashion until you complete 5 reps of each exercise.

Then repeat this (starting over at 1) and continue until 20 minutes are up.

1A) *KB or DB Snatch (1/side…5/side)
1B) Chin-ups or Strap Row or Inverted Row (1…5)
*If you’re not familiar with DB or KB Snatches, you can do 1-Arm KB or DB Swings

OPTIONAL Finisher (because this workout is a doozy as is)

2) Low Box Jumps (20 secs), rest 10 secs – Do this 6 times

Note – I just filmed a “how to” on improving your box jump technique. I’ll get that up on the channel soon 😉

Workout 3

1A) DB Lunge (10 reps per side)
1B) DB Neutral Grip Chest Press (palms facing each other) (10 reps)
1C) DB Row (10 reps per side)
Rest 1 minute and repeat 4 more times for a total of 5 circuits.

Boom goes the Bare Minimums dynamite… that solves the info-overload.

Get it done,
Mikey Whitfield, Master CTT

PS – Let me know what you think of these on my Facebook Page

Leave A Reply (12 comments so far)

  1. Julianna
    9 years ago

    Mikey, you rock! Cant wait to try these out. Thank you!

    • Mikey
      9 years ago

      Happy to help! Enjoy, and let me know how it goes 😉

  2. Trudi
    9 years ago

    Hi Mikey,

    I love what you are trying to accomplish! Totally admirable. Great job!!!

    Unfortunately, I am such a novice, that I have absolutely no idea what a snatch-grab deadlift or DB squat is! What does DB stand for?? I assume dumb bell? What is a 1-arm DB chest incline?? In workout 2, what the hell is a *KB or DB snatch (1/side…..5/side) ????!!? Would it be possible for you to go through all these moves via video so that neophytes, like myself, can learn the moves you ascribe to?

    Thanks in advance.



    • Mikey
      9 years ago

      Hey Trudi! Thanks so much for your feedback. I really appreciate it.

      A snatch grip Deadlift is a Deadlift with a wider grip than normal (outside shoulder width). A DB Squat is a squat using dumbbells. You’ll keep the dumbbells next to your sides the whole time (outside your legs).

      No videos for these, but many of the moves I mention are at my youtube channel at http://www.youtube.com/metabolicfinishers.

      Hope that helps!

  3. Cecelia Barriere
    9 years ago

    Mike, thank you for your complete explanation of this exercise. I think
    this is a terrific exercise as well as very safe. I will do this one
    regularly; I think this solves the sitting too long issue, is easy, will
    be fun while resetting and stretching my rib cage area, and I’ll just feel better with a fun stretch.

    • Mikey
      9 years ago

      Happy to help!

  4. Anne Schmidt
    9 years ago

    Hey Mikey,

    Those look so simple but are killers. Thank so much for all you do.

    • Mikey
      9 years ago

      Sure thing Anne! More cool stuff like this coming out, too 🙂

  5. Mary
    9 years ago

    Hey Mikey,
    I just got into your diet free weekends program and I would like to know when these workouts can be integrated and if there are to be any additions to the nutrition plan then. I know you mentionned it somewhere in my documents, but I feel a bit overwhelmed right now… lol ????

    Also, I have to say that I usually do 1-hour bootcamp workout on Wednesdays and sometimes Saturdays …. motivation time with my folks!! ????

    Thanks for your help!!
    Mary ?

    • Mikey
      8 years ago

      Hey Mary, I apologize for the delay. My blog needs a makeover – ha! I “keep up” much better on my Facebook page at http://www.Facebook.com/WorkoutFinishers.

      Anyway, these workouts can be integrated any 3 days of the week, as long as there is a day of rest in between them. Now since you have the DFW program, ideally it would be best to have one your workouts on Saturday, but ONLY if that is convenient for you. You’ll want to have some balance in your life 🙂

      The nutrition plan would stay the same. Hope that helps!

  6. Gary
    8 years ago

    Hey mikey
    First a confession to make Although I’ve been following your emails for years and find your work interesting I am mainly a kettlebell nut All my training is KB work(Geoff Newpert ,Criss Lopez)but just knocked out the first of these three and wow what a refreshing change
    Now I’m in

    • Mikey
      8 years ago

      It’s funny you mentioned Geoff! He’s a good friend of mine and he’s a big part of the reason I wanted to share this. Ha! I love KBs!