Push Fat Loss Workout - 45min Advanced
You will torch calories and build explosive upper body power with this high-intensity push workout. By combining metabolic compound movements with targeted chest and shoulder isolation, you maximize fat oxidation while maintaining lean muscle mass. This session uses Tonal's constant tension to keep your heart rate elevated from start to finish.
Ideal for advanced trainees or athletes looking to lean out without sacrificing strength or power. It is perfect for those who want a high-calorie burn while focusing on aesthetic push-muscle development.
Equipment
Workout Plan
Rest 60s between heavy compound sets, 30-45s between supersets, and minimal rest during the final burnout phase.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode upward from the squat using your legs to drive the handles toward the ceiling.
Bench Press
Chest, Triceps, Abs
Keep your feet planted and squeeze your shoulder blades into the bench for a stable pressing platform.
Standing Chest Press
Chest, Triceps
Step forward into a staggered stance and keep your elbows from flaring too wide during the press.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top to emphasize the lateral deltoid.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use your entire body to drive the punch, rotating through your hips while keeping the movement snappy.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and focus on squeezing your chest together at the center.
Standing Overhead Press
Shoulders, Triceps
Engage your glutes and core to stay upright as you press the handles directly overhead.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your upper arms vertical and elbows tucked.
Why this order
The workout begins with the Squat to Press to maximize systemic fatigue and caloric expenditure before moving into traditional heavy horizontal pressing. We then utilize supersets to increase training density, finally ending with high-rep isolation movements to completely exhaust the triceps and shoulders.
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
What weight should I start with for the power movements?
Tonal will suggest a starting weight, but aim for a load that allows you to maintain explosive speed during the Squat to Press phase.
Can I use dynamic weight modes for this session?
Yes, activating Eccentric mode on the Bench Press and Skull Crushers is recommended to increase muscle fiber recruitment for better metabolic results.
How often should I perform this specific push routine?
For optimal fat loss and recovery, perform this session twice a week with at least 48 hours of rest between push-dominant days.