Push Fat Loss Workout - 60min Advanced
This advanced push session utilizes high frequency supersets and metabolic compound movements to maximize caloric burn while building upper body definition. By combining heavy strength sets with high rep finishers, you will fatigue the chest, shoulders, and triceps from every angle. It is designed for experienced athletes looking to strip body fat without sacrificing lean muscle mass.
This workout is ideal for advanced lifters and CrossFit athletes who want to improve metabolic conditioning and push-day strength. It is perfect for those aiming for a leaner physique while maintaining explosive power.
Equipment
Workout Plan
Rest 60-90s after heavy compounds, but keep rest to 30-45s during supersets to maintain an elevated heart rate for fat loss.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Explode upward from the squat using your leg drive to propel the handles overhead.
Bench Press
Chest, Triceps, Abs
Keep your shoulder blades pinned to the bench and engage Tonal Spotter mode for your final reps.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45 degree angle to target the upper pectorals.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to keep constant tension on the cables.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to maintain stability while the cables pull you toward the Tonal.
Front Raise
Shoulders, Abs
Control the descent of the handles to maximize time under tension for your anterior delts.
Triceps Kickback
Triceps
Pause at the top of the movement to feel the peak contraction in your triceps.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and throw the punch with speed while maintaining handle control.
Standing Overhead Press
Shoulders, Triceps
Drive through the floor and fight the digital weight during the slow eccentric phase.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and avoid letting the cables flare outward.
Why this order
The workout begins with heavy standing overhead presses to establish a high neurological load before moving into metabolic compounds like the Squat to Press. Exercises are grouped into handle-based supersets to keep the heart rate elevated and minimize equipment transitions between moves. The routine concludes with high-volume isolation and rotational movements to ensure total muscle exhaustion.
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
Should I use Tonal dynamic weight modes for this session?
Yes, enable Burnout Mode for the triceps finishers and Eccentric Mode for the initial Bench Press sets to maximize muscle fiber recruitment.
What if I struggle with balance on the Single Leg Standing Chest Press?
If your balance is a limiting factor, you can transition to a staggered stance while keeping the weight high, though the single-leg version is preferred for core integration.
How often should I perform this specific push workout?
Given the high intensity and advanced movements, performing this once per week as part of a push-pull-legs or upper-lower split is recommended for recovery.