Push Fat Loss Workout - 45min Advanced
This high-intensity push session is designed to maximize caloric burn while maintaining heavy mechanical tension on the chest, shoulders, and triceps. You will transition from heavy barbell compound lifts into high-velocity rotational work to keep your heart rate elevated. The advanced protocol utilizes Tonal's digital resistance to exhaust every muscle fiber through a variety of rep ranges.
Advanced lifters who want to lean out while maintaining upper body mass and power. Ideal for athletes who enjoy fast-paced, high-volume sessions that challenge stability and rotational explosive power.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, 30-45s between accessories, and keep transitions under 20s for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the heavy sets.
Standing Barbell Overhead Press
Shoulders, Triceps
Maintain a rigid core to prevent the digital weight from pulling your hips forward.
Standing Chest Press
Chest, Triceps
Step forward to ensure the cables remain under tension throughout the entire press.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight Tonal's constant tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive explosive power into the handle.
Suitcase March
Obliques
Keep your shoulders level and don't let the offset weight pull you to one side.
Triceps Extension
Triceps
Pin your elbows to your ribs and use Tonal's Burnout mode for the final reps.
Overhead Triceps Extension
Triceps
Keep your elbows tucked near your ears and fully extend the rope at the top.
Why this order
The workout begins with heavy barbell compounds to maximize hormonal response and strength preservation during a fat loss phase. We then move into higher-rep metabolic work with handles and ropes to increase time under tension and heart rate. Exercises are grouped by accessory to minimize equipment changeover time and maintain session density.
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 weight for the Rotational Punch?
Start with a weight about 40% lighter than your standard standing press; the focus here is on the power readout on Tonal, not just the total poundage.
Can I use Tonal's dynamic weight modes on the Bench Press?
Yes, for the first heavy block of 6 reps, adding Chains or Eccentric mode is highly recommended to increase the intensity for advanced users.
What if the transitions between bar and handles are too fast?
If you need more time, use the weight-off button on the smart accessories to pause the timer, but try to keep the pace brisk to maximize the metabolic effect.