Program Details The programs in this section utilize multiple fat loss protocols: » Straight Sets. Complete all prescribed sets for the exercise before moving on the next in order. » Circuit Training. A series of exercises done in succession without rest, done for time or reps. This full body workout hits all the major muscles of the body with four core lifts.The first two weeks use Straight Sets with the intensity technique Short Rest Periods (use a stop watch if necessary). Week 2 marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety. The second two weeks progress to Circuit Training using the same exercises. Week 4 increases volume with a decrease in reps per set. As you progress through these workouts, try to add weight to each exercise from the previous week, if possible. Substitute a Chest Press for Push-Ups if you can complete 15 reps. Remember to set up your exercises and weights before each circuit set to make your workout as efficient as possible. Schedule » Perform each workout three times per week on non-consecut days for a total of 12 workouts in 4 weeks.