Two sessions a week is what moves visceral fat fastest. Alternate them: treadmill one day, rower the next. Keep them off your Mission 28 days.
Weeks 1-2 do 5 rounds. Weeks 3-4 do 6. After that raise the speed or the incline instead of adding rounds.
Steep incline walking hits your heart almost as hard as running with far less punishment on the knees. Use it if you have not run in years.
Drive with the legs, not the back. Pulling: legs, hips, arms. Returning: arms, hips, legs. Damper 3 to 5, never 10.
No crunches, no sit-ups, nothing that bends your neck. A flat-looking midsection comes from the core that holds still under load, not the one that curls up.
Tack it onto the end of a Mission 28 day, or run it alone on a rest day. Two or three times a week. If you are wiped, do one round and still count it.
The half your program is missing. Everything else you do is pushing. This is pulling: upper back and rear shoulders, which is what pulls your shoulders out of the slouch and makes the midsection look flatter standing up.
Band sizes are a starting point, not a rule. Pick the one where the last two reps are hard but your form still looks the same. If you fly through 12 clean reps, go up a band next time. That is your progression.
Forget the heart rate monitor. During the push you should not be able to say more than three or four words in a row. During recovery you should be able to talk.
One set. No stopping. Go to failure. Good form: chest to the floor, body straight.
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