[Cardio With Weights] The Fat-Frying Trifecta Complexes Workout #LLTV


Three Workout Styles To Fry Fat Without Burning Muscle

Live Lean Nation, on today’s episode of Live Lean TV I’m showing you 3 styles of training that will incinerate your fat more than any traditional cardio workout, and without the risk of burning into your gold mine, your lean muscle.

Fat-Frying Trifecta Workout Style #1: Barbell Complexes:

Barbell Complexes

I refer to complex workouts as “cardio with weights”.


Because you’re essentially lifting lighter weights, longer, and faster (with proper form of course).

However the key is to never let the weight out of your hand for the entire complex.

To properly complete the complex, select a weight that you can complete the indicated reps for the most difficult exercise.

For instance, if the barbell high pull is the most difficult exercise within the complex, choose the weight for the barbell high pull.

Transition from one exercise to the next, with no rest, and without resting the barbell on the ground (hello forearm burn).

The workout barbell complex that I’m sharing in this Fat-Frying Trifecta workout is comprised of 4 multi-joint, compound exercises.

In other words, exercises that recruit the most muscles, thus burn the most calories.

However since we’re training using resistance, the muscles are also under constant tension, thus maintaining, and in some cases growing bigger and stronger.

Barbell Complex #1 from Live Lean Afterburn 1.0 (The Foundation Program)

A1. Barbell Front Squat x 5 reps
A2. Barbell Bent Over Row x 5 reps
A3. Barbell High Pull x 5 reps
A4. Barbell Push Press x 5 reps

Rest 120 seconds between each circuit.
Complete a total of 3 circuits.
After completing last circuit complete…

Ignite It Up

Ignite IT Up

Another metabolic boosting technique to fire up the internal fat burners.

Pushups x 60 sec

Fat-Frying Trifecta Workout Style #2: Dumbbell Complexes:

Dumbbell Complexes

Same workout style and methodology as the Barbell Complexes, just using dumbbells.

Dumbbell Complex #1 from Live Lean Afterburn 1.0 (The Foundation Program)

B1. Dumbbell Front Squat x 5 reps
B2. Dumbbell Push Press x 5 reps
B3. Dumbbell Forward Lunges x 5 reps/leg
B4. Dumbbell Chest Press x 5 reps

Rest 120 seconds between each circuit.
Complete a total of 3 circuits.
After completing last circuit complete…

Tabata Workout Finisher

Tabata Workout

Following the tabata protocol, this workout finisher is meant to push your body to it’s limit.

The tabata workout follows a 20 sec of work vs. 10 sec of rest interval protocol for a total of 4 minutes.

In this tabata workout we’ve programmed it using one of the best full body, bodyweight finishers, the burpee.

C1. Regular Burpee x 20 sec
Rest x 10 sec
C2. Pushup Burpee
Rest x 10 sec
C3. Pushup/Jump Burpee
Rest x 10 sec
C4. Burpee with Tuck Jump
Rest x 10 sec

Complete a total of 2 circuits.

Dumbbell Complexes

Get More Fat-Frying Workouts Like This Using My Best-Selling Live Lean Afterburn System:

I’ve seen the best body re-composition results for myself and from my clients when following my Live Lean Afterburn style of training.

Afterburn Effect Workouts

Afterburn Effect training styles will burn the most calories, burn those last 10 stubborn pounds of fat, AND build lean muscle at the same time!

These afterburn workouts are efficient and designed to be finished within 45 minutes using just dumbbells, barbells, and your bodyweight.

Foundation Program: Live Lean Afterburn 1.0

Live Lean Afterburn

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Graduate Program: Live Lean Afterburn 2.0

Live Lean Afterburn 2.0

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Go to LiveLeanAfterburn.com and purchase the “Foundation Program:” Live Lean Afterburn 1.0 or if you’ve already completed 1.0, purchase the “Graduate Program:” Live Lean Afterburn 2.0.

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26 responses to “[Cardio With Weights] The Fat-Frying Trifecta Complexes Workout #LLTV

  1. AMAZING WORKOUT! Someone actually had to make sure I was ok and not having
    a heart attack because I was breathing so heavy haha! LOVE IT!

  2. Hi! I have four trainings a week with dumbbells (I started my diet four
    weeks ago, I would like to loose weight but keep my muscles) and a question
    is: Can i do this training between my dumbbell trainings? I would like to
    do this one, and another one of your four minutes tabata training.

  3. Can i Just do the dumbell complex and tabata sets? because i don’t have a
    barbel at home.

  4. Love this workout I have been using it from your old video and lost 10
    solid pounds and of course inches! Love these videos keep some more coming
    like this please!

  5. Brad could u find a way to make a cake healthy cause I’m celebrating my
    birthday and a year of living lean plz reply if u can

  6. Today was actually my second day doing this workout!! I saw it from your
    previous video some time ago and printed the workout in my journal!

    Its a KILLER!!…in a great way!! My muscles are literally sore right now
    and I lift daily.

    I incorporated this into my workout by starting my sessions with these
    circuits and then I hit a desired body part whether back…legs etc. Might
    sound plenty but I don’t go super heavy with the circuits just enough that
    challenges me and gets my heart racing. Love it! Thanks Brad!

  7. Hi Brad!! How long does this workout take to complete overall? and would
    this be your whole workout for a day? thank you!!

  8. Complexes are my favorite! I’ve only ever saw once someone else doing
    complexes at the gym.

  9. Love these kind. Great stuff. I just finished a tempo chest and tris
    workout. Killer. Tempo is another way to mix up your workouts. Always
    great workouts Brad. Thanks for the vid.

  10. Hi Brad,

    Currently I am completing a cycle of your Advanced Mass workouts and have
    another round to go before I change it up again. The style of workout in
    this video seems to be a full body style of HIIT. How often are you doing
    this type of work out in a week?

    I am always conscious of leaving enough time between workouts for my body
    to recover fully.

    Thanks and keep up the great work!

  11. Hey brad you always talk about changing things up so I was wondering if you
    ever thought about getting into power lifting because I see a lot of power
    lifters who are able to stay lean and I was curious if you ever thought
    about giving it a try?

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