Tap Here to Look Good Naked or…

From Fat Ass To Bad Ass

from fat ass to bad ass image

Follow this 4-Step workout routine To replace your fat with Bigger Muscles…

  1. Do 8-to-12 reps of any exercise from Group 1 here on this page & then immediately without any rest…
  2. Do 8-to-12 reps of any exercise from Group 2 here on this page & then if you want to…
    • Repeat steps 1 & 2 up to TWO more times so…
    • You'll do steps 1 & 2 back-to-back a total of 1-to-3 times and then immediately without any rest…
  3. Do a short 4 minute interval workout so…
  4. Rest for 0-to-60 seconds &…

You'll keep repeating steps 1-thru-4 for 15-to-30 minutes &…

Here's a more visual example of the 4-step 'bad ass' workout…

Step 1
push ups
Do 8-to-12 reps of any exercise from Group 1
(Push-ups in this example)

Step 2
bent over dumbbell row
Do 8-to-12 reps of any exercise from Group 2
(Bent over rows in this example)

Step 3
Jumping Jacks
Do a 4 min. interval workout from Group 3
(Jumping Jacks in this example) 

Step 4 
REST up to 60 seconds &…
Keep repeating all 4 setps for 15-to-30 minutes

Group 1:

Group 2

Group 3

More workouts to get you ripped…

Click on photos to start doing a workout

Make sure you also see…



Back to Top

1-20 of 30 Comments
Ida

Can I do 2 sets of clean & press (which is in group 1 & group 2 workout) with rest 30 seconds in between, 4 min bike interval workout from group 3, rest 60 seconds, and repeating all over again until 15-30 minutes?

November 09, 2014

Adrian Bryant

oh yes, that'll be much more intense but effective?

November 09, 2014

Jason

Would this workout still be effective if I do like cardio during the day such as playing basketball and then I start this 4 step workout in the evening like 6:00 pm - so doing weights(group 1& 2) and then cardio which is group 3.Yeah so would this workout still work with two sessions of cardio ? I'm not sure cuz I know that you should do cardio after weights.

July 02, 2014

Adrian Bryant

it will still work regardless but the question you need to ask is... "do i have enough in the tank to do all that?"

July 03, 2014

Annie

Hey, Im just giving u a suggestion, im not a weight trainer or anything but If you do basketball for a long period of time and do Adrian's workout like twice since you want to, you will burn alot of fat in less than a month and see a big difference. I know this because i have guy friends who play basketball everyday and they look like sticks now but it didnt take them that long hahahahahahaha. :D

July 09, 2014

Mark

Adrian

Approx how many calories will I burn doing fatass to badass workout .Just started it and don't mind saying it's kicking my butt .im doing it 30 mins mon weds and fri ride bike 20 mins Tuesday and Thursday lost 30lbs so far want to lose 70 lbs more thanks for your help I'm trying to track everything to stay focused I've carried this xtra weight for ten years now and am determined to be one of your success. Stories

Sincerely mark

June 10, 2014

Adrian Bryant

good job!!!!

June 11, 2014

Ced

Could you recommend an exercise for group 2 that doesnt require any form of accessory (weights, pull up bar, etc...).
Thanks.

April 04, 2014

adrian bryant

yes, dips and pull-ups can be done for group 2

April 05, 2014

Ben

Dear Adrian,

I need your advice on this. I'm 24 yrs old, I weigh 83 Kg and I'm 1.84 meters tall... I started dieting like a month ago and I also started consuming the Twinlab Liquid Amino Fuel (Mass), I'm pretty much satisfied with the results but I really need to look ripped to the max and I don't wanna lose any muscle mass throughout the process... I bought a pack of animal cuts to aid me through my journey and maximize fat burning as I heard that it is a great fat loss product. I just wanted to ask you that if I should take animal cuts along with the liquid amino for a month and a half (I'm not fat at all I just need to get ripped and lose some stubborn belly fat and also some on my chest as all the rest is perfectly fine). What would be the best workout plan for me during that month when I introduce animal cuts to not lose muscle mass and get so ripped and start revealing my six pack abs? If I calculated right all I need to lose is like 2-2.5% body fat during that time.

October 30, 2013

Name*

How can I add abs workout?

June 02, 2013

Adrian Bryant

go here

June 03, 2013

Leroy

Hello Adrian,

Thank you for taking the time to read this. I'm sort of a beginner and I was wondering what exercise i need to do to lose weight and gain muscle. I'm overweight but there are many of your workout there I wanted to find out what works the best. I wanted to do the fat ass to bad ass, but do you do it only 30 mins even if you don't complete the group or you do it till you finish it? also the food question before each meal you said to take 2 raw vegs and drink whey protein I use EAS building muscle recovery protein is that good? and should i always drink the whey protein before the meal? Thanks again.
Leroy

April 16, 2013

Adrian Bryant

it will be best if you just follow this plan here to lose fat and get muscle

April 17, 2013

Bear

I am 5' 10" 265 pounds. I have ok muscle tone but a good bit of belly fat. My goal is to have a build like the picture on the fat ass to bad ass cover. Do i need to do that workout by itself or add the ripped in 6 weeks workout with it. And if so how should i schedule it. Thanks in advance BEAR.

April 12, 2013

Adrian Bryant

you should do this workout as part the get ripped workout here

April 13, 2013

Parth

hey adrian i lost a lot of weight from this workout but know i am wondering i used to do this 3 times a week but i stopped a while but luckily i have not gained any weight but im about to start again so if i did this workout 4-5 times a week would i get the six pack body i want

April 11, 2013

Adrian Bryant

yes but I would do this workout as part of this plan here and as you lose more fat you will be able to see your six pack

April 13, 2013

trey

Hi im 5'11 and 266 i need to be 192 to get in tha navy I work out for 20 min on the treadmill running non stop and then lift a few weights but it seems like I cant loose weight fast enough wat is some good advice for me to loose weight and get ripped and toned

March 08, 2013


Incorrect please try again

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com

X

Get These Free Videos…
(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair.