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Wham Bam Workout - Free Fat Burning Workout

Full Body Fat Burning Workout

If you’re serious about losing body fat, then you need serious workouts! Losing body fat is all about cranking up your BMR (basal metabolic rate). When you do so, you’ll burn more calories every day, even while at rest!

 My Fat X 101 fat burning workouts are designed to blast your metabolic processes so as to supercharge your BMR. If  you've done the 12 Day Fat X Program, you already know! 

This free bonus workout is a one two combination, a WHAM BAM that perfectly exemplifies what the Coach Rollie Method and Fat X 101 is all about,... EFFECTIVE, PRACTICAL and EFFICIENT. Check out the fat burning Wham Bam workout. Below the video I’ll go over some specifics.  

If you’re new to Fat X 101, I name my workouts so that they become easy to remember and easy to refer back to.  

For example, a client recently went on vacation and asked what she should do while on vacation.  I assigned her the Zombie Hunter Workout and the Fab 4 Workout as an A/B set up. Meaning she was to alternate those workouts over 10 days.  The goal was for her to get each workout done twice with plenty of walking in between. 

With that out of the way, let’s get into the Wham Bam Workout! 

The Wham Bam features two rounds.  Round one is the WHAM!  It’s a simple HIIT (high intensity interval training) setup.  The first exercise (high intensity) is a burpee.  The second exercise (low intensity) is bouncing on the rebounder.  I use the Leaps and Rebounds Rebounder.  If you don’t have a rebounder, jump rope or jogging on a treadmill are adequate replacements.  

Quick Tip: If you’re a beginner, try the Basic Burpee (no push up).  If you’re advanced, try the Advanced Burpee (holding DB’s). 

Once you’re done with the WHAM, it’s time for the BAM! The Bam Round is and EDT (escalating density training) set up.  It’s a three exercise circuit.  The idea is to complete the circuit as many times as possible (AMTAP) in 10 minutes. The circuit starts with a basic DB Deadlift, then a basic DB Standing Press, and wraps with a basic Lunge.

Use moderate weight for this round.  You’re going for volume.  The first few times might seem easy, but the reps and total work really starts to add up and highly taxes your metabolic processes.  

Pro Tip:  Track your stats!  During the Wham Round, quickly write your Burpee reps down before getting on the rebounder. Durning the Bam Round, try using a tally system.  

If you’re looking to do an A/B set up (two Fat X 101 workouts a week), workouts that pair well with the Wham Bam are the Slam and Spin, Breaking Fit, or Zombie Hunter.  

If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach. 

Home Gym Recommendations 
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Bench Fitness Station 
Exercise Mat 
**My Not Necessary But Very Cool Gorilla Kettlebell

Intermediate to Advanced Level Gym
Barbell Bar and Weight Set

Diet Supplements 
Protein Powder
Green Superfood Powder 

Coach Rollie - 100% Steroid Free Fitness Coach

Specializing in Effective and Efficient Fat Loss
Private/Personal Fitness Training in Pasadena, California
E-mail Any Questions

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