The below describes a typical GBC workout. Exercises performed as 3 x supersets with rests in-between
before moving to the next letter pairing. Many of the exercises described are slight advancements on classic
exercises you are likely to be familiar with. More often than not, adding a change in angle, or bar placement
will be in itself a new CNS stimulant to aid in calorie burning! (Refer to accompanying photos for how the exercises
should be performed)
A1: REVERSE KETTLEBELL LUNGES 3 x 12-15 (per leg) X0X0 tempo. 60s rest
Œ Keep torso fully upright and hips tucked under shoulders Engage the glute forcefully on back leg Ž Advanced trainees may wish to use a Barbell to allow for greater loads to be
A2: HIGH INCLINE DUMBBELL CHEST PRESS 3 x 12-15. 4010 tempo. 60s rest.
CONCLUSION
I have personally used GBC workouts for many competitions and photoshoot prep phases.
It has also been my “go to” workout protocol for majority of intermediate to advanced female
and male clients. GBC is highly efective at delivering favourable and rapid body composition
changes.
