Ben Emanuel II



This high intensity routine includes 8 exercises that together, challenge every part of your body to burn off  layers of fat.

The circuit below is sure to torch every muscle, and it will also test your heart and lungs with each exercise lasting 45 seconds. In the end, this high intensity workout is designed to burn fat, define your whole body, and blast your fitness levels through the roof. Be relentless, reduce your body fat percentage, and create your lean athletic body.




  • Perform this Split Routine three days a week (M,W,F) to boost fat loss. Do one set of each exercise in succession. Each exercise lasts 45 seconds. Do as many reps as you can with good form in the allotted time then move on to the next exercise. Allow yourself 15 seconds to transition between exercises, rest for 2 minutes after you have completed 1 circuit of all 8 exercises. If you are unable to go the entire 45 seconds then rest a few seconds and then resume until the time is up for that exercise. Repeat circuit twice,  or perform as many rounds as possible in 30 minutes. Keep in mind everybody’s 100% is different. Do you… Use a weight that is challenging for about 15 reps.


EXERCISETIMEDESCRIPTION1. Med Ball Shuffle45 seconds

15 second rest

– Start standing with feet hip distance apart and sink into a deep knee bend. Bring both hands holding a medicine ball in front of the chest in guard position.

–  Start with right foot moving right and left foot following.  Shuffle right for three steps, then move left for three steps.  Continue shuffling right left for the desired amount of time.

– Keep your core engaged the whole time and make sure your chest stays lifted. This will help you maintain proper form.

  1. DB Front Squat45 seconds

15 second rest

– Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Keep elbows facing forward.

– Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.

– Return to the starting position by extending your knees and hips until your legs are straight.

  1. DB Row45 seconds

15 second rest

– Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length from your shoulders.

– Retract your shoulders down and back and hold that position. Then pull the weights to the sides of your ribs by squeezing your shoulder blades toward your spine. Pause.

– Lower the weights to the starting position and repeat.

  1. Med Ball Side Lunge45 seconds

15 second rest

– Stand with feet hip-width apart, knees slightly bent, holding a medicine ball in front of the belly button.

– Lift the right foot off the ground and extend it to the side, bending at the hip until the thigh is parallel to the floor.

– Hold the lunge for one count and then return to start position. Continue, switching legs.

  1. Med Ball Squat Jumps45 seconds

15 second rest

– Stand up straight with feet slightly wider than shoulder width, hold a medicine ball at chest height.

-Drop into a squat until your thighs are below parallel, immediately extend your hips to up so both feet leave the floor.

– Land back quitely on your feet and drop into the squat position and repeat.

  1. Alt DB Curl to Shoulder Press45 seconds

15 second rest

– Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart.

– Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder.

–  Execute the pressing movement by extending the arm,  as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position.

  1. Alt Forward Lunge and Reach45 seconds

15 second rest

– Stand with your feet together and your arms raised in front to shoulder height,  Pull your shoulders down and back without arching your low back

– Slowly lift one foot off the floor, stabilizing your body on the supporting leg. Hold this position momentarily before stepping forward. The raised leg should initiate contact with a heel strike first. Avoid any sideways tilting or swaying in your upper body and try not to move the stance foot.

– As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor. While lunging, simultaneously, bend forward at your hips, maintaining a flat back and drive your extended arms towards the floor in front of you (hands should reach somewhere below your knees).

– Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.

  1. Pyramid Push-up to Stand45 seconds

15 second rest

Perform one push-up and then stand up to your feet. Return back into push-up position, perform two push-ups and then stand to your feet. Repeat this adding one push-up after every time you stand up until time expires.