EXERCISE / BODY-TYPE INFO
You are an Endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.
Generally Endomorphs have a slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned. As an Endomorph you will be working at a higher rep range than any other body-type, you will have less rest periods and your cardio workouts will be longer in duration.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Cardio | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Cardio |
| Day 3 | Cardio | Day 17 | Workout Two |
| Day 4 | Cardio | Day 18 | Cardio |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Cardio |
| Day 9 | Cardio | Day 23 | Workout Two |
| Day 10 | Cardio | Day 24 | Cardio |
| Day 11 | Workout Two | Day 25 | Workout One |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Cardio | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
Perform 2 exercises at high intensity for 20 seconds each, with a 10 seconds rest between each exercises. This round is repeated 6 times without stopping. This completes a set. Your programme consists of 5 sets. Rest for 2.5 minutes in between each set. Remember to keep the weights heavy and challenging to elicit the correct hormonal and metabolic response.
EXERCISE CONCEPT – 20/10
| Exercises in each set | 2 | Duration of exercise | 20 sec | Rest between exercise | 10 sec | Rounds | 5 | Sets | 6 | Rest between sets | 2.5 min |
Before commencing your workout click here for technique advice on some of the big exercises.
Round One
CLEAN AND PRESS — Kettlebell
Take a shoulder width stance and hold a kettlebell in 1 hand with the arm extended to the floor in front of you. Bend the knees and hinge from the hips with a neutral spine. Lift the bell by extending the legs and as the bell passes the knees extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum to lift the bell as high as possible in a straight line close to the body with the elbow out. At the height of this movement your feet should clear the floor. Bring the bell to the shoulder and press overhead. Lower under control.
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and arms extended. As you bend the arms, raise your right knee and place it on top of your right elbow. Turn your head to the same direction. Extend the arms as you place feet together and repeat with the left.
Round Two
SQUAT — Box
Stand with your feet hip width apart. Jump onto the box landing in a squat position. Jump backwards off the box into a squat and begin again. Keep the movement fluid and aim to maintain neutral spine throughout.
AEROBIC / BURPEE
Stand with your feet hip width apart. Jump as high as possible and tuck your knees to your chest. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
Round Three
ROW — Dumbbells
Begin in a plank position with your hands placed onto dumbbells and arms extended. Engage your core to maintain stability. Alternately pull into a single arm row then roll the dumbbells slightly wider and perform a press-up. Roll the dumbbells closer to repeat.
SWING — Kettlebell
Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arms. Keep the core engaged.
Round Four
OBLIQUES – Cable / Swiss Ball
Begin side on to a mid height cable. Place your head and shoulders on a swiss ball and hold the cable overhead in both hands. Keep the arms extended as you pull the cable across you allowing the body to rotate with it. Return to centre with control.
PULL OVER – Swiss Ball / Dumbbell
Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.
Round five
HAMSTRING CURL — Swiss Ball
Lie on your back with 1 foot on a swiss ball (leg extended) and the other raised above you. Lift your hips and place your arms by your side for support. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg.
AEROBIC / SPRINTS
Spring from foot to foot on the spot. Bring the knee up as high as possible. Use the arms in a running action. Keep the tempo fast.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Round One
LUNGE — Dumbbells
Stand on 1 leg and hold dumbbells to your shoulders. Step laterally into a side lunge. Keep your heels down, push the bottom back and allow the torso to hinge forwards slightly from the hips. Push back to a single leg balance.
ROW — Cable
Stand in a squat position with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms. Maintain the squat position throughout the exercise.
Round Two
SQUAT — Dumbbells
Begin standing with your feet together, jump and land in a wide squat with the feet and knees turned out slightly. Jump back together, keep the movement continuous.
PRESS UP
Begin standing, feet hip width apart. Take a long step backwards and place your hands either side of your front foot, take the other leg back to join feet and perform a press-up. Step the foot back in between the hands then step the other leg in to join feet and stand tall. Alternate legs.
Round Three
BACK EXTENSION
Lie face down on the floor with your arms extended in a V position overhead. Engage your core and raise opposite arm and leg together. Aim to lift your head and chest off the floor. Ensure your shoulder blades are drawn down your back and keep the head in line with the spine. Lower and alternate sides.
LUNGE — Bench / Dumbbells
Stand on 1 leg with the opposite foot placed onto a bench behind you with the knee flexed. Hold dumbbells to your side. Bend the supporting leg and lower the body, keeping the torso upright. Maintain ankle and knee alignment. Extend the supporting leg.
Round Four
PLANK
Place your weight onto your hands and toes, draw your navel to spine and create a straight line through the body. Make sure your hands are underneath your shoulders, maintain neutral spine and hold the position.
CHEST PRESS — Bosu / Dumbbells
Support your head and shoulders on a bosu and raise your hips with the glutes contracted. Hold dumbbells above you with the arms extended. Lower the dumbbells bringing the hands towards the shoulders with the elbows flared out to the side and simultaneously raise 1 knee. Extend the arms and lower the leg .
Round five
DEADLIFT — Kettlebell
Perform a kettlebell deadlift. Ensure you hinge from the hips and keep the back in neutral as you lift the bell, do not round the lower back. Place the bell onto the floor, walk out on your hands and lower into a press-up. Walk your hands back to your feet.
PIKE — Swiss Ball
Begin in a hand plank position with your feet balanced on a swiss ball and core engaged. Lift your hips as high as possible keeping the legs straight and roll the ball inwards. Extend the legs as the ball rolls outwards until the body is in a straight line.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine. If you are training at home, take a look at the video and choose a combination of cardio exercises to perform.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 16 | 20 sec | 10 sec |
| Lactic Acid Removal Phase - 16 minutes | ||
| 16 | 20 sec | 10 sec |
| Total Workout Time - 32 minutes | ||
SPRINT PHASE
This video shows examples of cardio exercises to use when performing the sprint phase of your interval training. Choose one thats suits your level.
REST PHASE
This is the recovery phase. Choose from marching on the spot, an easy jog or a combination of the two.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.