- Workout Plans
- Diet Plans
If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.
Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.
Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.
Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!
|Bent-Over Row||Middle Back||Intermediate|
|Bent-Knee Hip Raise||Abs||Beginner|
|Calf Raise on a Dumbbell||Calves||Beginner|
|Ab Plate Twist||Abs||Intermediate|
|Alternating Dumbbell Curl||Biceps||Beginner|
|Dumbbell Lunge and Military Press||Quads||Intermediate|
|Dumbbell Bench Press||Chest||Beginner|
|Alternating Neutral-Grip Dumbbell Military Press||Shoulders||Intermediate|
|Renegade Row||Middle Back||Intermediate|
|Plate Front Raise||Shoulders||Intermediate|
|Single-Leg Kettlebell Deadlift||Hamstrings||Intermediate|
|Dumbbell Lunge and Rotation||Quads||Intermediate|
|Iso-Explosive Bodyweight Jump Squat||Quads||Intermediate|
|Power Clean and Press||Quads||Expert|
|Alternating Leg Jump Rope||Calves||Intermediate|
|Alternating High Knees Jump Rope||Calves||Expert|
|Weighted Swiss Ball Crunch||Abs||Intermediate|
|Glute Hamstring Raise||Hamstrings||Intermediate|