The 30 Day Fat Furnace is a proven bodyweight workout challenge where you workout 3-5 times a week for only 20 minutes per day to accelerate fat loss & fitness.
If you are between 21 and 50 and are either a beginner or advanced at physical exercise and working out, this course will work for you, and by the end of the challenge help you
This is the best part! All you need is
What am I going to get from this course?
What is the target audience?
Get to know your instructor Hari Luker as he welcomes you to the 30 Day Fat Furnace, introduces himself and explains in depth why he created this program for you and the results you can expect by the end.
Mesuring and tracking is one of the most important things about this program other than actually eating clean and working out. Make sure you complete all the steps in this video before you move onto the next section.
You will never be able to out work a bad diet. Hari explains in this video how to use the nutrition guide provided and how you can use it in everyday life to help make cooking easier, affordable and healthy all at the same time without any additional stress.
As you go through the program you will be presented with a few routines and workout structures you may not be used to. In this video, Hari explains each of them so they aren't confusing when you get to them. He will also explain how to attach each workout and strategies on how to get most out of everyone for maximum fat loss!
OK! It's time to get started. In this video Hari will give you a full explanation of both the warm up and the workout for today.
But here's a quick breakdown:
Tuck Jump is 1A and Push up is 1B - You do 10-15 Tuck jumps then 10-15 push ups with no rest between. Once you have finished the push ups. Rest 30 secs then do 10-15 Air Squats then 10-15 Mountain climbers with no rest between. Then rest 30 secs and move on. Once you have finished the Superman movement. Rest 30 seconds and do the whole thing again 3 times.
You will also find a PDF document you can download that will list all the movements for the warm up and each workout for the week along with a reminder of how the workout structure is meant to be performed.
Congratulations! You made it through the first week. Don't slow down now. This week you will be completing a ladder-style workout.
Start with 10 reps of the 3 bodyweight movements listed below. Once you have done 10 of each you will then do 9 of each, after that you will do 8. You will follow this schedule all the way down to one. So the rep scheme looks like 10,9,8,7,6,5,4,3,2,1.
The goal is to keep moving the whole time without having to rest, apart from taking a quick drink of water if needed. The goal is to pace yourself for an increased cardio and metabolic burn!
Watch the explanation video for more details and the next video will show you how to complete the moves correctly.
You are HALF WAY!!!
For week 3 we will be getting used to interval training. Interval training such as this can allow you to see HUGE results and is a great method to test both your cardio, stamina and mental toughness.
Below you will see 4 different movements for each day. These are called 40/20 intervals because you do 40 seconds of work and then rest for 20 seconds. So you will take the first movements and complete 4 rounds of 40/20. After the 4 rounds, without any break other than the 20 secs you will start the 2nd movement, do for 4 rounds of that and so on.
Best part is this is a 16 minute workout and each 40 seconds you need to do as many reps as possible!! Watch the explanation video where I break it down into detail and comment on how to pace yourself.
Alright, it's the FINAL week!!
By now you're stronger, fitter and have the mindset to fight any workout...And you're going to need it for this one!
Here we are combining the supersets structure from week one and the ladder structure from week 2 with a 30 sec rest between them. So you start out completing movement 1a and 1b back to back and then wait 30 secs and then complete 2a and 2b. You wait 30 secs and go through the superset 3 times.
Once you have completed that, you wait 30 secs and move straight into the ladder movements. This time you will have just 2 movements and you will only work from reps 10-5. So you will do 10 reps of move one, 10 reps of move 2 and then do 9 of each, 8 of each all the way to just 5.
Raised in London and living in USA. Fitness is my passion and has been for 18 years. I'm a whitewater kayak instructor, biked 100 miles on a mountain bike, completed a 50K trial run, unofficially the fastest American in the world to row 500m indoors, and have been highly competitive in CrossFit, endurance races and powerlifting. So I've done it all...and learnt from a lot of mistakes. But my true passion is sharing my knowledge and coaching people in all areas from my experience and mindset. I've done alot, but when I change a life, improve an individual performace or coachind them in achivig theoir goals, then that gives me satisafcation over anything else! How can I help you?