Weight Loss
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Week 1
This week the goal is to get introduced to some of the basic exercises that make up training and to also work up a little sweat in the process of learning! Before you start your workout, go through all of the exercises and find the ones you don’t know. Once you have found all of the exercises you don’t know call or text us at (251) 494-4671 and we will explain each exercise to you that way when you start the workout you will know exactly how to do each exercise. Push yourself during this workout and try to go as long as you can without stopping. Sweat is important when trying to tone your body so embrace the sweat!
Lower Body
3-4 Rounds (20-30sec rest between exercises) Time/Reps:
Group 1
Wall Sits 30sec
Sumo Squats 30sec
Alternating Lunges 30sec
Burpees 30sec
Group 2
Squats 30sec
Split Squats or RFESS 30sec
Step Ups 30sec
Group 3
Squated Walk 30sec
Frog hop squats 30sec
Cardio
Jog 15-30min
Upper Body
3-4 Rounds (20-30sec rest between exercises) Reps:
G1
Med ball slams 30sec
Plank holds 30sec
Jack Knifes 30sec
Standing DB Curl and Press 30sec
G2
Push Ups 30sec
Russian Twists 30sec
Sit ups 30sec
G3
Low rows 30sec
Lying side crunches 30sec
Cardio
Jog 15-30min
HIIT Day
Treadmill 5 min warmup
4 rounds
G1
Jumping Jacks 30sec
Burpees 30sec
G2
Sit Ups w/twist at top 30sec
Plank holds w/shoulder touches 30sec
G3
High knees 30 sec
In and Out squats 30 sec
Week 2
This week our goal is to build on top of the exercises and workouts that we learned last week. The whole point of working out and exercising is to learn how to use and build/reform our body. When we’re able to do this it allows us to completely change how we live our lives on a daily basis. Mindfully decide to work hard during each one of these workouts this and results will show!
Lower Body Day
4 sets per group: 45-60sec rest between sets Reps:
Group 1: Select 1 variation from the parentheses for each exercise
Squats (body weight, smith machine, barbell) 10
Straight leg deadlift (body weight, dumbbells, barbell) 10
Step ups (body weight, dumbbells, jump ups) 20
Plank ups 10
Group 2
Stationary Lunges (body weight, hands behind head, dumbbells) 10
Sissy Squats (holding something for support, non supported) 10
Bounce Squats (wall squats, body weight, frog squats) 20
Bicycle Crunches 20
Cardio Group
Burpees 10
Wall Balls 10
Sprint 50yds (timed down and back)
Upper Body Day: 4 sets per group: 45-60sec rest between sets
Group 1 Reps:
Push Ups 10
Sit Ups 10
Standing Bicep Curls 16
Alternating Dumbbell Flat Bench Press 10
Group 2
Standing overhead press 10
Pull ups 10 or until failure
Side Lateral Raises 10
Dumbbell Row 10/side
Cardio Group
Med Ball Slams 10
Up Downs 10
Run in Place 30sec
HIIT Day: 4 sets per group: 45-60sec rest between sets
Group 1
Squat and Press (body weight, dumbbells, barbell)
Switchfoot jumps (stepping, jumping)
Plank holds (elbows, hands, on hands w/shoulder taps)
Group 2
Med Ball Slams
Burpees
Sit ups (Crunches, touch knees, full sit ups)
Group 3
Barbell overhead tricep extensions
Barbell bicep curls
Walking Plank
Week 3
Lower Body Day: 4 sets per group: 45-60sec rest between sets
Group 1 Reps:
Side Lunges (focus on hip flexibility) 10
Squats (against wall, body weight, smith machine, barbell) 10
Scissor kicks 15-20
Group 2
Hip abductors (open the gates, machine) 20
Side Squats (body weight, prisoner style, dumbbell) 10/10 (down/back)
Hip adductors (close the gates, machine) 20
Cardio Group
Frog Squats or Bouncing wall squats 20
Walking Lunges (body weight, dumbbell, barbell) 10/10 (down/back)
Sprint 30sec
Upper Body Day: 4 sets per group: 30-45sec rest between sets
Group 1 Reps:
Dumbbell Shoulder Press 12
Dumbbell Seated Side Laterals 12
Dumbbell Seated Rear Delt Raises 12
Push Ups 10
Group 2
Machine Lat Pulldowns 12
Straight Arm Pulldowns 12
Battle Ropes 20
Bicycle Crunches 20-30
2 sets: 45-60sec rest between sets
Cardio Group
Burpees 8-10
Bosu Ball Planks 30sec
Jack Knifes 10
Sprints 30sec
HIIT Day: 4 sets per group: 30-45sec rest between sets
Group 1 Reps:
Leg Raises (6in off ground, full hip raise) 10
Med Ball Slams 10
Planks (elbows, hands, shoulder taps) 20
Group 2
Push Ups (Knees, feet) 8-10
Side Crunches 10/side
Rocket Squats 10
3 sets: 30-45sec rest between sets
Group 3
Burpees 8-10
Mountain Climbers 10
Sprints 30sec
Week 4
Lower Body Day
4 Rounds (20-30sec rest between exercises) Reps:
G1
Wall Sits 30sec
Sumo Squats 10
Alternating Lunges 10
Burpees 10
G2
Squats 10
RFESS 10
Step Ups 20
G3
Squated Walk 10/10
Mountain Climbers 20
Frog hops 10/10
Cardio
Sprint 50yds (Down and Back)
Upper Body Day: 4 Rounds (20-30sec rest between exercises
G1 Reps:
Dumbbell Front Raises 10-15
Dumbbell Chest Press 10-15
Cable Flyes 10-15
G2
Push Ups 10
Sit Ups w/twist at top 10
Band Pull Aparts 10
G3
Dumbbell Lateral Raises 10-15
Single Arm Dumbbell Rows 10-15/arm
Dumbbell Pullovers 10-15
G4
Cross V ups 10
Planks w/shoulder taps 20 taps
HIIT Day:4 Rounds (20-30sec rest between exercises)
G1 Reps:
Wall Sits 30sec
Max Vert Jumps 10
Hip Raises 10/side
G2
Pull Ups 10 or max effort
Flutter Kicks 20
Burpees 10
G3
Plank Holds 30sec
Squats (2 sec hold at the bottom) 10
Sissy Squats 10
Cardio- 3 Rounds
Sprints 30 sec