Hahahha Sorry man. Lets see.
Focus on Dynamic movements, and opposing muscle groups to make the workout as metabolic as possible. Ie.. Resisted Sprints super setted with Olympic Ring Pushups on 3 foot box. This will rip you up in no time.
Plus Do sprints 3 times a week. This will guarantee that carbs eatin will not be converted to glute4 and instead be shuttled more effectively into the muscle belly, which inturn gives you bigger stronger muscles and burns more fat!
How was that Radar Sensei?