Strength & Burn Routine

This workout combines full-body strength training with fat-burning cardio and targeted core exercises. It’s designed to maintain muscle while maximizing fat loss, focusing on dumbbell and barbell movements. You’ll alternate between weightlifting days and running days, with the latter incorporating dynamic core exercises to torch calories and build core stability. The routine emphasizes compound movements to increase strength and includes high-intensity core exercises on running days to target fat loss. It’s structured to keep your workouts efficient and effective, with optimal recovery built in.

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Week 1

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Plank

Push (Upper Body)

Mountain Climber

Sit Up

Bicycle Crunch

Russian Twist (Dumbbell)

Run + Core

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Hammer Curl

Side Plank

Pull (Upper Body)

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Glute Bridge (Dumbbell)

Calf Raise (Bodyweight)

Burpee (No Push Up)

Lower Body

Stretching

Rest

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