With the way things are going down and all of us in isolation, we wanted to share a GBC (German Body Comp) fat loss workout that you can do at home.

What is GBC programming and why is it so effective?

We simply pair exercises in a way that allows you to work at maximal intensity each set since we are alternating between lower/upper body and posterior/anterior chain exercises. This will lower the pH in your blood, making it more acidic. The body will then respond by releasing GH (growth hormone) and IGF-1 (insulin-like growth factor-1) to buffer this lactic acid. These two hormones are amazing for burning off that stubborn fat and building lean muscle!

What You’ll Need: 2 kettlebells, TRX, and a door frame mounted pull up bar.

Here’s the workout:

Part A: Warm Up – 3 Sets

A1. KB Halo – 10 reps each way

A2. Cossack squat – 8 reps (use TRX if unsupported is too difficult)

A3. Single arm KB shoulder press – 8 reps

Part B: Do B1 to B4 and repeat 4x with 30s rest between moves.

B1. Single or Double Arm KB swings – 30 reps

B2. Push ups – elevated on KBs or chair – 8-10 reps

B3. TRX Jump squats – 20 reps

B4. TRX Inverted Row – 8-10 reps

Part C: Do C1 to C4 and repeat 4x with 30s rest between moves.

C1. KB Semi Sumo Deadlift – 12-15 reps

C2. KB Floor Press – 12-15 reps

C3. TRX Floating Lunge – 12 reps

C4. KB Gorilla Row – 10 reps

Beginner: Do one series only (B or C) and take 60 second break between sets.

Intermediate: Do both B and C series but only 3 sets instead of 4.

Advanced: Do as written.

For more details of if you have any questions, please contact us!

Enjoy!