Coach Rollie's Good Fella Workout

The Good Fella Workout video is the latest in my free fat burning Bonus Workout Series. For this free workout video, I decided to return to the outdoors to showcase what can be done with very little or no exercise equipment. This workout is more on the advanced side, but it can be modified for beginners to intermediate.  If you have any questions, feel free to comment or e-mail me.  Here’s the workout video:


This workout is only (1) 10 minute round.  As always, I advocate a good warm up, 6 -10 minutes works well. While it’s a very short workout, keep in mind that quality is more important than quantity.  The jump squat is extremely intense, so you don’t need much.  Also, as most of my other workouts, the high intensity nature and power production involved in completing each circuit fires up EPOC (Exercise Post-Oxygen Consumption) a.k.a. the afterburn effect. This is highly important for a metabolism boost that will help your fat burning goals.

Here is the exercise set up for Good Fella Workout:

Deck Squat x 6
Jump Squat x 1
Walk Out + (Panther Push Up x 2) x 6

The workout might look a bit complicated, but once you watch the Good Fella Workout video it will be a little more clear on how this workout should be done.  Keep in mine that the Jump Squat is only done for 1 rep per circuit but I did some slow motion, back and forth video editing to showcase it a bit more. 

As always, if you have any questions on this workout video, my fat burning 12 day Fat X Program, or any other fitness related questions.  Feel free to contact me via e-mail, Facebook, Twitter, or Instagram

Also, if you’re in the Pasadena area and are interested in one on one fitness coaching (personal training), contact me, mention Fat X 101 and I’ll put you through a free training session.  I can also recommend a qualified fitness coach or personal trainer in or around the city of Pasadena.

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