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How To Guide

4 U Body Fitness

Fat obliterating work outs

Warning don’t sneak ahead and read the bottom of this blog first!!


3 Awesome Workouts to get you into that fat burning mode for summer!


The benefits of these workouts are;

            A more lean and toned physique

            Maximum metabolic effect post workout (burn fat whilst you sleep)

            A stronger core

            Amazing aerobic and anaerobic conditioning

            Did I mention you will burn fat whilst you sleep?


These three are just are a small handful of some of the fun stuff that I personally like to play with and give my 1 on 1 personal training clients!


The beauty of these is not only do you get an amazing physical workout but it is a mental challenge too! You will walk away from all of the below workouts exhausted but satisfied that you completed the session or at least scored a new pb!


  • Make sure you use a dynamic warm up  before starting any of these exercise programs


Round the world challenge


Find a 500m distance to or nearest too! This might be around the block, it might be around a football oval etc


Run 500m

100 push ups (as long as it takes, at a variation that your fitness level allows!)

Run 500m

100 Jump squats

Run 500m

Run 500m
100 inverted rows (as long as it takes, at a variation that your fitness level allows)

100 bicycle crunches

Run 500m

5 minute ab workout!


If your back hurts during any of the below exercise stop and rest for the remainder of the minute, then start again with the next exercise – it is not worth injuring your self!


1 minute – plank

1 minute – bicycle crunches

1 minute – reverse crunches

1 minute – seated v twists

1 minute – reverse curls


Tough mudder circuit!


1 minute on 30 seconds off for 10 different exercises, take a 2 minute break and then repeat!


Beginner                                            Advanced


Push ups                                            T-Push ups


Walking lunges                                  Jump Lunges


Inverted row (pronated grip)         Supinated grip chin ups


Step ups                                             Broad jumps


Plank                                                  Super man plank (30 seconds ea side)


Dips                                                    Spiderman push ups or full body Dips


Squat hold                                         Jump Squats


Inverted row (supinated grip)        Chin ups wide grip


High knees                                         Mountain Climbers


Side plank                                          Star side plank 


Mix and match these as you need to for your own fitness level!


The ultimate challenge is to get through the advanced circuit with out stopping on any of the work stations       


Stay Awesome guys!

Tim Morgan

Director 4 U Body Fitness


P.S. Boot Camp has been Launched! And our special Create the new you Program has been launched with it

 Can you start your transformation in the next 28 days? ?

With our help you can! and for a total of 6 sessions access p/w for less than $8 per session plus our nutritional guidance, keep you motivated forever system, 28 day 200% weight loss guarantee, and I haven’t even talked about the fact 1 of those sessions is with one of our Awesome Personal Trainers?

 So now I have peaked your interest go to




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