12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 1
WORKOUT 1
Set 1 - 3 Rounds
15 Incline Barbell Chest Press
Set 2 - 1 Round
6min Moderate Pace Assault Bike OR Row
Set 3 - 3 Rounds
15 Kneeling TRX Core Extensions
Set 4 - 3 Rounds of :45 Work @ Each Move
Burnout X 1 Round
12min Steady State Cardio (Row, Bike, Run, Ski)
Mobility Work - Back
WORKOUT 2
WORKOUT 3
Series 1 - 3 Rounds
8 KB Cossack Squats Per Side
15 Seated Resistance Band Rows
12 GHD Sit Ups
Series 2 - 3 Rounds
15 Incline Bench DB Reverse Flyes
6 DB Box Step Ups + Supinated Curls Per Side
15 Resistance Band + Strap Tricep Extensions
Series 3 - 3 Rounds
8 Mini Band Lateral Squat Walks Per Side
15 Resistance Band Mid Chest Flyes
8 Oblique Reverse Crunches Per Side
Series 4 - 3 Rounds
200m Ski
12 Med Ball Slams
12 KB or Sandbell Sew the Needle
Mobility Work - Shoulders
WORKOUT 4
Station 1 - 10 Minute Time Cap
1000m Row
100 Plank Shoulder Taps
100 Bird Dogs
Station 2 - 5 Rounds Alternating :30 @ Each Move
Battle Rope Waves
DB @ Chest Sit Ups
Ski
V Ups
Station 3 - 5 Rounds Alternating :30 @ Each Move
Straight Leg Bicycles
High Knees
Weight Plate Pullovers
Burpees
Station 4 - 10 Minute AMRAP
20 Box Jumps
20 Oblique Tabletop Crunches
20 Med Ball Oblique Wall Slams
Mobility Work - Hamstrings
WORKOUT 5
Zone 2 Cardio Day
40-60 Minutes of Zone 2 Cardio
Options include:
Bike
Row
Elliptical
Outdoor Run / Treadmill Run
Incline Treadmill Walk
Outdoor Hike + Inclines
Mobility Work - Total Body