Evil Scottish program design

Alwyn Cosgrove has created the ultimate fat loss plan! When I initially lost my weight I utilized his Afterburn and Afterburn II programs. Last time I lost my focus before I realized my goals.
That will not happen this time! I have 24 weeks till my wedding and I started the Afterburn II program today which last for 12 weeks. At that point, I will reevaluate what I am looking to accomplish and I will adjust accordingly. I decided with all of the diet and lifestyle issue I am dealing with writing a fat loss program for myself was not something I was looking forward to. So I am going to use a fantastic program that I can immediately implement.

Today's workout started with my Intu-flow and foam rolling plus some dynamic warm-up exercises from Magnificent Mobility.

The workout started with a complex of exercises including rows, hang cleans, front squat presses, back squats and good mornings. Anyone of these exercises can be taxing by themselves but a complex combines all of them into one set is just pure evil. I performed 4 sets with 90 seconds rest. I knew it was good workout early because I started wondering if I was going to make it through.

The second part of the workout contains 4 exercises that you rotate between: Bulgarian split squats, Push-ups, Supine hip extensions on a ball, and Supine rows with a jungle gym with feet on a ball. The last item is normally easy, but planks held for time kick your ass at the end of a workout, especially if you focus on using your Transverse abdominal (TVA) muscles and squeezing the glutes.

Last week I performed workouts that were designed to let my body recuperate from the strongman training I had been performing. The goal now is fat loss! I would like to keep a lot of the strength I gained the past few months.

After a week of mostly dieting and light exercises I lost 8 lbs. Let's see what happens when we add a fat loss exercise program into the mix.