Gain Muscle and Lose Fat with TT 2K9 Fusion Workout B

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This is workout B from the TT 2K9 Fusion fat loss program and is also the updated version of the popular 2006 Fusion fat loss program.

To get started, the first exercise in the first superset will require that you know how to do it with proper form. If not, then you can simply substitute it with an alternative.

With that being said, the first exercise is a Hang Clean or a Barbell Shrug paired with the Dumbbell Chest Presses.

For the Hang Clean, grab the barbell and let it hang in front of you while in an upright position with knees slightly bent. Dip down, and then drive up with the barbell so that it is now at shoulder height. You will either know how to do this exercise or you won't. Whatever you do, please do not use this video as a tool to learn the proper form. Instead, ask a qualified trainer for instruction before attempting the Hang Clean.

If you need to substitute the Hang Cleans then you can do Barbell Shrugs. So, with the barbell hanging in front, lean forward slightly and then shrug your shoulders straight up. Make sure not to roll your shoulders during this exercise.

After you've completed either of those exercises, grab a pair of dumbbells and with your back flat on the bench, press the dumbbells up and in, and then down and out. Tuck your elbows in slightly during this exercise.

For the second superset of the Fusion fat loss workout, you will pair dumbbell Romanian Deadlifts with Spiderman Push ups.

For the deadlifts, hold the dumbbells with an overhand grip and across your thighs. Next, bend your knees slightly and then push your hips back. You'll feel a stretch through the hamstrings as push your hips back and slide the dumbbells down along your legs. Squeeze your glutes while driving to come back up.

If you're not comfortable with that exercise then you can easily substitute it with Reverse Lunges. So, with dumbbells at your sides, step back, drive straight down and then come back up. Do all repetitions for one side and then switch legs and repeat.

Next up in this superset pairing are Spiderman Push ups. If you're unable to do the Spidermans, then just do regular push ups instead. So, to start, get in the regular push up position and as you go down, bring your knee up to your elbow and then back out. Alternate sides.

The last exercise in this workout is Dumbbell Forward Lunges. With dumbbells at your side step out, drop straight down, and drive through your heel to come back up. Do all repetitions for one side and to give your grip a little rest, put the dumbbells down for 30 seconds, rest, pick them back up, and then repeat for the other leg. Rest for 30 seconds and repeat with the other leg. Do this until you've done 3 sets per leg.

Finish off with interval training and that's it for the workout!

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[soldiersk]

very good demostration/explanation