1000 Calorie Challenges

1000 Calorie Accelerator Challenges
www.FatLossAccelerators.com
2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide
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You may not sell it or reprint any part of it without written consent from the
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Welcome From Kate Vidulich and Fat Loss Accelerators

Hey! Welcome to 1000 Calorie Accelerator Challenges.
Are you ready for an awesome challenge? Im so excited to share these new
workouts with you. My boot camp guinea pigs have been loving the variety and
the sexy results!
This manual contains a collection of the toughest Accelerators! Yes, these epic
challenges are longer workouts. But they are perfect as a replacement for
cardio/strength training on days you have a big appetite.
Use these challenges for EPIC meal times like Christmas, Thanksgiving and
Easter - so you can indulge GUILT-FREE!
Warning: The workouts in this manual are for advanced folks ONLY. If youre
intermediate, you can still attempt the challenge. Just do ONE set instead of the
prescribed number, OK?
Remember, play it safe and be strategic. If something feels weird, take a break.
Now its time to get started. Enjoy the sexy results and I look forward to hearing
your success stories.
Rock on!
Kate Vidulich
BSc, ACSM HFS, Master CTT
Author of Fat Loss Accelerators
P.S. For more awesome metabolic workouts, check out:
http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow
along videos that you can use to replace cardio and intervals. Burn ugly fat and
skyrocket your metabolism using your bodyweight and a pair of dumbbells.
www.Fatlossaccelerators.com/fatloss-workouts Get 31 Fat Loss Accelerators
that you can add on to your current training program and replace boring intervals.
Burn fat fast and boost your metabolic rate with this progressive hybrid training
system.
www.FatLossAccelerators.com our awesome blog, dedicated to metabolic
training and how to accelerate fat loss results. Its a must read.
Facebook page: Yes, were rocking out on FB and youre welcome to join the
party. Come and hang out with us
Legal Disclaimer
You must get physicians approval before beginning this program.

The information presented in this work is for education purposes only. It is not
medical advice and is not intended this way or as a substitute for medical
counseling. Consult your physician before beginning this program as you would
with any exercise and nutrition program, for diagnosis and treatment of illness
and injuries, and for advice regarding medications. This program is designed for
healthy individuals over 18 years old.
The information should be used in conjunction with the guidance and care of your
physician. If you choose not to obtain the consent of your physician and/or work
with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility
for your actions.
You must undergo a complete physical examination by a physician if you are
sedentary, if you have high blood pressure or high cholesterol, if you are
overweight, have diabetes or are over 30 years old.
By continuing with the program you recognize that despite all precautions on the
part of Outback Fitness LLC, there are risks of injury or illness which can occur
because of your use of the aforementioned information and you expressly
assume such risks and waive, remise, discharge, relinquish and release any
claim which you may have against Outback Fitness LLC, or its affiliates, joint
ventures, partners, contractors, or independent contractors as a result of any
future physical injury or illness incurred in connection with, or as a result of, the
use or misuse of the program. This is a complete and unconditional release of all
liability to the greatest extent allowed by law and agree that if any portion of this
Terms, Conditions, Waiver and Releases is held to be invalid, the balance,
notwithstanding, shall continue in full force and effect.
If your physician recommends you not to use Fat Loss Accelerators workout
programs, please listen to your physician and follow this advice.
Tips To Play It Safe: Workout Safety is Extremely Important

Always focus on safety while training. The following tips will help to reduce the
risk of injury and to maximize your workout.
1. Focus on learning the exercise and executing with correct form before you
add resistance. Ask for help from a Certified Personal Trainer if you are
unsure how to properly perform any exercise. Exercises can be
substituted if you have any injury or limitations.
2. If something doesnt feel right, please stop immediately. Dont take
unnecessary risks. Any exercise can be regressed or substituted if you
have an injury that is limiting your movement.
3. If you have an existing injury, make sure you get assessed and cleared by
a physician. If you require treatment, seek professional help from a
physical therapist prior to starting the program.
4. Interval training is intense. Adequate recovery is important. Overtraining
will set you back and also negatively affect your mindset.
5. Select a conservative weight for your first set of any new exercise. You
can always lift heavier in the following set. Its very important to remain
safe at all times.
6. Start your training conservatively if you have not undertaken physical
activity for a long period. Even if you feel fine, I advise you to get
clearance from your physician if you are over 30 years old.
7. Prior to working out, make sure you properly warm up. Follow the dynamic
exercises specific for each workout a warm up is not optional!
8. Never train to failure when alone. Make sure you have a spotter if you are
lifting weights. If you train at home by yourself, closely follow my
recommendations and DO NOT train to failure.
9. If you feel exhausted or need an extra day of recovery, take it. Rest and
recovery is just as important as the training itself. Remember, quality
trumps quantity. Listen to your body and dont push yourself to injury.
10. Before starting any new diet or exercise program, check with your doctor
first. If your doctor does not recommend you do Fat Loss Accelerators,
listen to your doctor and follow their instructions.
11. Adjust your training in different climates. Take care in warmer months,
train conservatively in extreme heat/humidity and always hydrate.
Timed Sets and Rest Breaks:
I highly recommend the use of a Gym Boss Timer
for doing timed sets. This little gadget is totally
awesome. It is easy to use and its relatively inexpensive. You can order online
here at www.gymboss.com
Or you can use your iPhone with set timer intervals. Whatever you choose, the
bottom line is you need to time your intervals AND rest breaks.
Important Things to Remember

1. In the first week of this program, be conservative. For example, reduce the
number of rounds you perform (only do two circuits) and rest longer if necessary.
2. Feel free to substitute any exercises depending on your current fitness level or
equipment restrictions. Email me at kate@fatlossaccelerators.com if you need a
specific substitution.
3. If you have any injury concerns, please consult with your physician or physical
therapist before commencing the program.
4. Play it smart. If you feel weird or strange, thats a warning sign to take a break.
EQUIPMENT REQUIREMENTS
For these workouts, you only need dumbbells and workout space.
Remember, exercises can be substituted depending on equipment availability.
You dont need access to all of this equipment, but it will be beneficial.
- Dumbbells
- Sliders/Gliders
- Pull up bar
- Cables or resistance band

- Interval Timer
- TRX or Stability Ball
WORKOUT GUIDELINES
How To Use These Workouts:
(I) Perform these epic workouts as a replacement for cardio and your regular
strength workout on days you have a big appetite.
(II) Do not use these workouts on consecutive days, and always give yourself
adequate recovery day.
(III) Start every workout with foam rolling and dynamic warm up.
(IV) Finish each workout with foam rolling and stretching for the tight muscle
groups.
(V) Have fun! Your training should never be boring.
NOTE ON WARM UP CIRCUIT
Start every workout with Self-Myofascial Release
Foam rolling is simple and effective: work your way from calves to upper back.
When you find a sore spot, hold yourself over the area for 15-20 seconds until
the pain dissipates.
WARNING: Please do the dynamic warm up after foam rolling for every workout.
It is essential, not optional.
1000 CALORIE ACCELERATORS

Disclaimer: See your physician before starting any exercise or nutrition program.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician
or a registered dietician.
Accelerator 1:
Dynamic Warm Up
- No rest between exercises
- 30 second rest at the end of the circuit
- Repeat for 3 rounds
1A) Prisoner squats x 15
1B) Single leg glute bridge x 15 each leg
1C) Push Ups x 20
1D) Jumping Jacks x 20
AA: AB Accelerator Superset
- Do not rest between exercises
- Rest for 30 seconds at the end
- Do 3 rounds of the circuit
2A) Power Wheel or Stability Ball Rollout x 15
2B) Lying Leg Raise with Hip Lift x 15
2C) Cross Spider Plank x 8 each leg
MRT: Metabolic Resistance Training
- 45 seconds rest at the end of the circuit
3A) Romanian Deadlift to Overhead Press x 8
3B) Step Ups x 12 each leg
3C) Renegade Row x 10 each side
3D) Goblet Squat x 10
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
- 40 seconds per exercise
- Rest 20 seconds between exercises
- Repeat for 2 rounds (6 minutes total)
4A) Bulgarian Split Squat (20s each leg)
4B) Band Pull Aparts
4C) Mountain Climbers (on TRX if available)
4D) Jump Rope
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
- 20 seconds per exercise with 10 second rest = 1 round

- Do all rounds of the exercise before moving to the next
- Do not rest between exercises (12 minutes total)
5A) Push ups with plank hold - 4 rounds of 20-10
5B) Seal Jacks - 8 rounds of 20-10
5C) Two Way Mountain Thruster - 4 rounds of 20-10
5D) Prisoner Squats - 8 rounds of 20-10
Take a 2 minute break
Accelerator Finale EMOM:
- Every minute, on the minute do the following exercises
- Rest for the remainder of the minute (ie. faster finish = more rest)
- Repeat for 6 minutes
A) Burpees x 5
B) Spiderman planks x 10
C) Jump squats x 15
Foam Roll and Stretch
Accelerator 2:
Dynamic Warm Up
1A) Squat with Stick Up x 15
1B) Duck Unders x 15 each side
1C) Single leg RDL with T-Squeeze x 8 each leg

1D) Run in Place x 30 seconds
AA: AB Accelerator Circuit
2A) Ab Pike (on TRX/Stability Ball or Sliders) x 10
2B) Core Rotations x 10 each direction
2C) Bird/Dog Plank x 8 each side
3A) Squat Thrust to Deadlift x 8
3B) DB Squat x 10
3C) Plank Tricep Extensions x 6 each arm (alternate)
3D) Bulgarian Split Squat x 10 each leg
- No rest between exercises, without putting the weight down
- Rest for 45 seconds at the end of each round
4A) DB Thruster x 8
4B) DB Alternating Reverse Lunges x 8
4C) DB Push Ups x 8
4D) DB Crab Crawls x 8
5A) Prisoner Squats - 4 rounds of 20-10
5B) High Knees - 4 rounds of 20-10
5C) Jumping Jacks - 8 rounds of 20-10
5D) Mountain Climbers (on sliders or TRX) - 4 rounds of 20-10
10
5E) Total Body Extensions - 4 rounds of 20-10

Accelerator Finale:
- After 2 rounds, rest and FINISH
6A) Single Leg RDL x 5 each leg
6B) Inchworms x 5
6C) DB Goblet Swinging Lunge x 5 each side
6D) Medicine Ball Slams x 10
Accelerator 3: Golden Days!

Dynamic Warm Up
1A) Crab Crawl with Reach x 5 each leg
1B) Glute Bridge x 15
1C) Total Body Extension x 15
1D) Push Ups x 15
- Do 3 rounds of the superset
2A) Power Wheel or Stability Ball Rollout x 15
2B) DB Wood Chop x 10 each direction
2B) Cross Body Mountain Climbers x 20 each leg
3A) Narrow-Stance DB Squat x 8
3B) Inverted Rows x 10
3C) TRX Atomic Push Ups x 12
3D) Bulgarian Split Squat x 10
11

4A) Walkout to Push Up
4B) Ski Jumps
4C) DB or Prisoner Reverse Lunge (alternating)
4D) KB or DB Swings
5A) Jump Rope - 8 rounds of 20-10
5B) Inverted Rows - 4 rounds of 20-10
5C) Total Body Extension - 8 rounds of 20-10
5D) Burpees - 4 rounds of 20-10
Accelerator Finale:
- After 2 rounds, rest
6A) KB Clean x 5 each side
6B) Spiderman Push Up x 5 each side
6C) KB Swing x 10
6D) Split Shuffle x 10 each side
Accelerator 4:
Dynamic Warm Up
1A) Frog Squats x 30s
12
1B) Glute Bridge March x 30s

1C) Plank x 30s
1D) High Knee Skips x 30s
2A) Superman Planks x 10
2B) Scissor Kicks x 20
2C) Jack Knife on TRX or Stability Ball x 15
3A) DB Reverse Lunge with Curl x 8 each leg
3B) Close Grip Push ups x 10
3C) Curtsy Squats x 10 each side
3D) DB Reverse Flyes x 12
4A) Sprinting Walkout (switch legs each round)
4B) Jump Squats (or Total Body Extension)
4C) Rotating Planks
4D) Shuttle Sprints

5A) Walkouts - 4 rounds of 20-10
5B) Alternating Prisoner Reverse Lunges - 8 rounds of 20-10
5C) Plank Jacks - 4 rounds of 20-10
13
5D) Crab Crawls - 4 rounds of 20-10

5E) Run in Place- 4 rounds of 20-10
5s AMRAP Accelerator Finale:
- Do as many rounds as possible with good form
- Rest as necessary. If your technique gets sloppy you MUST rest.
6A) Burpee x 5
6B) Squats x 5
6C) Push Ups x 5
6D) Reverse Lunges x 5
6E) Jumping jacks x 5
Accelerator 5:
Dynamic Warm Up
1A) Squat with T-Squeeze x 30s
1B) T-Push Ups x 30s
1C) Bodyweight Chops x 30s
1D) Reverse Lunge with Overhead Reach x 30s
2A) Side plank reach and raise x 10 each side
2B) Plank with Bench/SB Step Off x 10 each side
2C) Hanging Knee Raises x 15
3A) Single Leg Squat (use TRX if necessary) x 8 each leg
3B) Inverted Row x 10
14
3C) Goblet Sumo Squat x 12

3D) DB Chest Press x 8
4A) Prisoner Squats
4B) Ski Jumps
4C) Off Set Push Ups
4D) Cross Mountain Burpees
5A) Bulgarian Split Squats - 4 rounds of 20-10 (switch legs each round)
5B) Crocodile Jacks - 8 rounds of 20-10
5C) Squat Thrusts - 4 rounds of 20-10
5D) Split Shuffle - 8 rounds of 20-10
Accelerator Madness
- Do the following exercises in order
- Rest only as necessary. If your technique gets sloppy you MUST rest.
6A) Burpees x 10
6B) Jump rope x 50
Accelerator 6:
Dynamic Warm Up
15
1A) Y Squats x 30s

1B) I-T-Y complex x 30s
1C) Single Leg Glute Bridge x 30s
1D) Bird/Dog x 15s hold each side
1E) Push ups x 30s
AA: AB Accelerator Circuit
2A) Stir the Pot x 10 each side
2B) Leg Raises x 15
2C) Plank Jacks x 10 (use sliders if available)
3A) Chin Ups x 8
3B) Single Leg RDL to Curtsy Squat x 8 each leg
3C) DB Floor Press x 12
3D) Offset DB Squat x 8 each leg
4A) Sprinter Start (Right)
4B) Sprinter Start (Left)
4C) Walkout to Push Ups
4D) Box Step Overs (Side to Side)
5A) KB Swings - 8 rounds of 20-10
5B) Jumping Jacks - 8 rounds of 20-10
16
5C) Step Ups (alternate legs) - 8 rounds of 20-10

Set 6: Accelerator Countdown
- Do the following in order for ONE round only.
A: Burpees x 10 + squat x 20
B: Burpees x 9 + squat x 19
C: Burpees x 8 + squat x 18
D: Burpees x 7 + squat x 17
E: Burpees x 6 + squat x 16
F: Burpees x 5 + squat x 15
G: Burpees x 4 + squat x 14
H: Burpees x 3 + squat x 13
I: Burpees x 2 + squat x 12
J: Burpees x 1+ squat x 11
Accelerator 7:
Dynamic Warm Up
1A) Seal Jacks x 30s
1B) Crab Crawl with Reach x 30s
1C) Glute Bridge x 30s
1D) Butt Kicks x 30s
2A) Side Plank with Hip Dips x 15
2B) Power Wheel Rollout x 15
2C) Mountain Climbers (on TRX or sliders) x 15
17

3A) Squat to Row x 15
3B) DB Snatch x 8 each side
3C) DB Lateral Lunges x 10 each side
3D) KB Swing x 15
4A) Inverted Row
4B) Standing Broad Jumps
4C) Stability Ball Leg Curl
4D) Burpee T-rotations
5A) Push Ups - 4 rounds of 20-10
5B) Jump rope - 8 rounds of 20-10
5C) Split Shuffle - 4 rounds of 20-10
5D) Spiderman Planks - 4 rounds of 20-10
Legs Matrix Accelerator
- Do one round of the following for time.
- Rest only as necessary.
- Time how long it takes you to finish, and rest for twice that time.
- Repeat once more for 2 rounds total.
6A) Bodyweight Squats x 24
6B) Reverse Lunges x 24
6C) Lunge Jumps x 24 (sub with Split shuffle if knee problem)
6D) Jump Squats x 24 (sub with total body extension if knee problem)
18
Accelerator 8:
Dynamic Warm Up
1A) Squat with T-Squeeze
1B) Band Pull Apart
1C) Stability Ball Leg Curl
1D) Triangle jumps
2A) Walkout to Superman x 8
2B) DB Half kneeling Chops x 10 each side
2C) Plank with Alternating Leg Raise x 15 each leg
3A) Push Up to Renegade Row x 10
3B) Walking Lunges x 12 each leg
3C) DB Lat Pullover x 12
3D) DB Offset Step Up x 8 each leg
5A) Burpees
5B) Bulgarian Split Squats (split time between legs)
5C) Shuttle runs (out and back 10m)
5D) Total Body Extensions
19

5A) Squats - 4 rounds of 20-10
5B) Run In Place - 4 rounds of 20-10
5C) Decline Push Ups - 4 rounds of 20-10
5D) Y Squat - 4 rounds of 20-10
5E) Cross Body Mountain Climbers - 4 rounds of 20-10
Accelerator AMRAP Finale
- Do as many rounds as possible with good form
- Rest as necessary. If your technique gets sloppy you MUST rest.
6A) Burpees x 5
6B) Mountain climbers on sliders x 10 (each leg)
6C) Prisoner squats x 20
Accelerator 9:
Dynamic Warm Up
1A) Walkouts
20
1B) Reverse Lunge with Knee Hug x 10

1C) Leg Overs x 6
1D) Jump Rope x 20
2A) TRX or Towel Body Saw x 10
2B) Lying Leg Raise with Hip Lift x 20
2C) Plank with Toes on Ball x 45s
3A) Push Press x 8
3B) Single Leg RDL with Row x 8
3C) Face Pull x 10
3D) Crossover Step Up x 12
4A) Crab Crawls
4B) Ski Jumps
4C) Cross over walks
4D) Run in Place

5A) T-Push Ups - 4 rounds of 20-10
5B) Bodyweight Squats - 8 rounds of 20-10
5C) Inverted Rows - 4 rounds of 20-10
21
5D) Lunge Jumps - 4 rounds of 20-10

5E) Jumping Jacks - 4 rounds of 20-10
Accelerator Finale Burpee EMOM:
- Every minute, on the minute do the following exercises
- Rest for the remainder of the minute (ie. faster finish = more rest)
6A) Burpees x 10
Accelerator 10:
Dynamic Warm Up
1A) Frog Squats x 10
1B) T push ups x 10
1C) Single leg RDL x 5 each leg
1D) Seal Jacks x 20
2A) Stability Ball Cross Body Mountain Climber x 15
2B) DB Chops x 10 each side
2C) Hanging Knee Raise x 20

3A) Sprinting Walkout x 8 each leg
3B) Goblet Sumo Squat x 10
3C) DB Row x 10
22
3D) Decline Push Ups x 15

4A) Lox box jumps (step down please)
4B) Split Squat Pulses
4C) Alternating Cross Over Planks
4D) Jump Rope
5A) Ski jumps - 4 rounds of 20-10
5B) Step ups (right) - 4 rounds of 20-10
5C) Step ups (left) - 4 rounds of 20-10
5D) KB swings - 4 rounds of 20-10
5E) High knees - 4 rounds of 20-10
Accelerator Pyramid Finale
- Do the following in order for ONE round only.
A: Jumping Jacks x 5 + burpees x 2
B: Jumping Jacks x 10 + burpees x 4
C: Jumping Jacks x 15 + burpees x 6
D: Jumping Jacks x 20 + burpees x 8
E: Jumping Jacks x 20 + burpees x 8
F: Jumping Jacks x 15 + burpees x 6
G: Jumping Jacks x 10 + burpees x 4
H: Jumping Jacks x 5 + burpees x 2
23
EXERCISE DESCRIPTIONS
(See Exercise Library)
More Resources to Accelerate Fat Loss

Use With Your Favorite Workouts
Say No to the Dreadmill
http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow

along videos that you can use to replace cardio and intervals. Burn ugly fat and
skyrocket your metabolism using your bodyweight and a pair of dumbbells.
www.FatLossAccelerators.com our awesome blog, dedicated to metabolic
training and how to accelerate fat loss results. Its a must read.
Facebook page: https://www.facebook.com/pages/Fat-LossAccelerators/528357153858505 Yes, were rocking out on FB and youre
welcome to join the party. Come and hang out with us!
24
Burn 3x more fat in HALF the time

Faster fat loss in just minutes with YOUR favorite program
Break any fat loss plateau
Skyrocket your conditioning
Done in just a fraction of the time compared to cardio with better results
Busy School Teacher Loses 31 Pounds
I lost over 14kg and kept it off. I feel like I'm in better shape now than I ever was
in my twenties. Pete Andronicos, London, UK
25

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1000 Calorie Accelerator Challenges

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Welcome From Kate Vidulich and Fat Loss Accelerators

1000 Calorie Accelerator Challenges

1000 Calorie Accelerator Challenges

You must get physicians approval before beginning this program.

Tips To Play It Safe: Workout Safety is Extremely Important

1000 Calorie Accelerator Challenges

1000 Calorie Accelerator Challenges

Important Things to Remember

- Cables or resistance band

1000 Calorie Accelerator Challenges

NOTE ON WARM UP CIRCUIT

Start every workout with Self-Myofascial Release

1000 CALORIE ACCELERATORS

1000 Calorie Accelerator Challenges

1000 Calorie Accelerator Challenges

- 20 seconds per exercise with 10 second rest = 1 round

1000 Calorie Accelerator Challenges

1C) Single leg RDL with T-Squeeze x 8 each leg

1000 Calorie Accelerator Challenges

5E) Total Body Extensions - 4 rounds of 20-10

Accelerator 3: Golden Days!

1000 Calorie Accelerator Challenges

Take a 3 minute break and then move on to FLA.

1000 Calorie Accelerator Challenges

1B) Glute Bridge March x 30s

MDT: Metabolic Density Training

1000 Calorie Accelerator Challenges

5D) Crab Crawls - 4 rounds of 20-10

1000 Calorie Accelerator Challenges

3C) Goblet Sumo Squat x 12

1000 Calorie Accelerator Challenges

1A) Y Squats x 30s

1000 Calorie Accelerator Challenges

5C) Step Ups (alternate legs) - 8 rounds of 20-10

Foam Roll and Stretch

1000 Calorie Accelerator Challenges

- 45 seconds rest at the end of the circuit

1000 Calorie Accelerator Challenges

1000 Calorie Accelerator Challenges

MDT: Metabolic Density Training

1000 Calorie Accelerator Challenges

1B) Reverse Lunge with Knee Hug x 10

MDT: Metabolic Density Training

1000 Calorie Accelerator Challenges

5D) Lunge Jumps - 4 rounds of 20-10

MRT: Metabolic Resistance Training

1000 Calorie Accelerator Challenges

3D) Decline Push Ups x 15

1000 Calorie Accelerator Challenges

More Resources to Accelerate Fat Loss

http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow

1000 Calorie Accelerator Challenges

Burn 3x more fat in HALF the time

Busy School Teacher Loses 31 Pounds

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