Push Fat Loss Workout - 30min Advanced
This high-intensity session targets the chest, triceps, and shoulders with a focus on metabolic stress and explosive power. You will move through heavy compound lifts and stability-based accessories to maximize calorie burn while building lean muscle density. It is an advanced routine designed to challenge your coordination and endurance.
This workout is for advanced lifters and athletes who want to improve their body composition without losing strength. It is ideal for those who need a time-efficient but taxing session that improves core stability alongside pressing power.
Equipment
Workout Plan
Rest 45 seconds between superset pairings to keep the heart rate elevated. Take 90 seconds after the heavy Squat to Press sets.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode out of the hole and use the leg drive to punch the handles toward the ceiling.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest, feeling the digital weight resist the stretch in your pecs.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain a rigid torso to prevent the handles from pulling you off balance while on one leg.
Lateral Raise
Shoulders
Pause at the top of the movement to fight the digital weight's constant tension on your deltoids.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot on your back foot and snap the punch to fully engage your serratus and shoulders.
Skull Crusher
Triceps
Keep your elbows narrow and static to isolate the triceps throughout the full arc of the move.
Why this order
We lead with the Squat to Press to elevate the heart rate and engage the largest muscle groups early for maximum caloric demand. The workout then transitions from heavy horizontal benching into stability-focused unilateral work and high-rep isolation to ensure total muscle fiber recruitment.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How should I select my weight for the single-leg standing chest press?
Tonal will suggest a weight based on your strength assessment, but you may want to manually reduce it by 20 percent for your first set to master the balance.
Should I use any dynamic weight modes for the Bench Press?
Yes, turning on Eccentric mode is highly recommended to increase the challenge on the lowering phase, which helps build muscle density during fat loss phases.
Can I substitute the bench press if I don't have the bench handy?
You can use Standing Chest Press instead, though the Bench Press allows for heavier loading which is key for the primary compound movement of this session.