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Fat Loss ProgramCreated by saosin021
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Workout Programs → Fat Loss Program
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Summary
1 Workout / 13 Exercises
8% Cardio / 92% Strength Training
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Workout Program Description
Intense Full body workout using only body weight. This will help you lose fat and will build endurance. Follow this routine for 4 weeks and follow with a program using weights when completed.
Workouts
extreme weight loss routine
Description
Difficult bodyweight routine you can do at home that will promote weight loss. rest 20-30 seconds between sets. After finishing 1 circuit, rest 2 minutes and repeat twice more. On off days, jog for 20 minutes or run for 10 minutes switching between running and jogging every other off day. Running should be at least 1.5 mph faster than jogging.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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jumping jacks 1 set: 50 reps start standing up with arms on sides. Jump whle moving arms upwards without bending elbows and spread legs out 15 inches apart. Jump again bringing hands down and legs together repeat. |
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knee pushups 1 set: 0 reps Get on your knees and hands, keeping knees as far from hands as possible. Lower yourself until your chest is 1 inch from ground and go all the way back up for 1 repetition. |
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Push-Ups 1 set: 0 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Knee Pushups 1 set: 0 reps Get on your knees and hands, keeping knees as far from hands as possible. Lower yourself until your chest is 1 inch from ground and go all the way back up for 1 repetition. |
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Body Weight Squats 1 set: 0 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi... |
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Scissor Kick 1 set: 20 reps Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, ... |
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Lunges - Dumbbell 1 set: 10 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Dumbbell Rear Lunge 1 set: 10 reps Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to o... |
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Hip Lifts 1 set: 15 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
| There are other exercises for this workout, view them in the workout detail | |
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