Barbell Clean and Press for Fat Loss

Q: I came across your Modern Strength Training/Fat Loss Program on, and I have a few questions as I'm about to embark on this program.

1. You mentioned the amount of rest we have to take as below:

Hack Squats: 4 sets, 10-12 reps, no rest
Pull ups: 4 sets, as many reps as possible, 60-90 seconds rest

What I'm wondering is the rest in between sets or in between exercises?  i.e. After I perform a set of pull-ups, I rest for 60 secs or do I finish doing the Hack squats then immediately move on to pull-ups.

If the rest is for in between exercises, how much rest should I have in between sets?

2. The gym that I go to doesn't have kettlebells. Is there any exercise I can substitute that with?

Really looking forward to your reply.



My Answer: The exercises that are paired together are supersets.  So you perform a set of Hack squats, go immediately to a set of pull-ups, rest for 60-90 seconds and do three more of these supersets.

If your gym doesn't have kettlebells, then substitute barbell clean and presses.  Instead of one set of 20 reps, do 5 sets of 4 reps with 1 minute rest.

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