Training for Successful Weight Loss!

Here’s a basic fitness plan outline (with workout examples) you can implement today for maximum fat loss. Each week should consist of functional, resistance, plyometric and cardio workouts. The exercises should change to continuously challenge the body but the outline can remain the same for 12 weeks.

*Be sure to check with your doctor before starting this or any other workout program.

After a 10-15min warm up… i.e. mobility exercises, treadmill, elliptical, etc.

Monday: Functional Workout - Medicine Ball and Stability Ball

4 Sets: 45sec exercise, 15sec rest / 1min rest between sets

MB Squat – Push – Press

MB Side Twists

SB Leg Curls

MB Push Ups

MB Diagonal X Chops

SB MB Crunches

Tuesday: Resistance Workout – Dumbbells

3 Sets: 15 reps each exercise

Squats

Straight Leg Deadlifts

One Arm Row

Chest Press

Shoulder Press

Curls

Triceps Extension

2 min Cardio i.e. Jump Rope, Treadmill, etc.

Wednesday: Functional Workout

4 Sets: 45sec exercise, 15sec rest / 1min rest between sets

MB Squat – Push – Press

MB Side Twists

SB Leg Curls

Push Ups

MB Diagonal X Chops

SB MB Crunches

 

Thursday: Resistance Workout – Dumbbells

3 Sets: 15 reps each exercise

Squats

Straight Leg Deadlifts

One Arm Row

Chest Press

Shoulder Press

Curls

Triceps Extension

2 min Cardio i.e. Jump Rope, Treadmill, etc.

 

Friday: Plyometric Workout

4 Sets: 45sec exercise, 15 sec rest / 1 min rest between sets

Split Squats

Thrusters

Jump Squats

Lateral Ski Jumps

 

 

Saturday: Cardio Workout

1 Hour Spin, Bike, Walk, Run, Swim, etc.

Sunday: REST

Training programs alone aren’t enough to see significant changes. In order to have a successful training program, it must include supportive nutrition and supplementation. I’ll cover this next week.

Start Strong, Finish Stronger in 2016!
Nathan

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