12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 10
WORKOUT 1
Series 1 - 4 Rounds
4min Run
12 PVC Resisted Dead Bugs
Series 2 - 3 Rounds
10 DB Supinated Curls
12 DB Bulgarian Split Squats
10 Resistance Band Reverse Flyes
Series 3 - 4 Rounds
15 Weighted Overhead Straight Leg Sit Ups
8 KB Reverse Lunges Per Side
15 DB Chest Press
Series 3 - 4 Rounds
12 Burpees
12 Weight Plate Pullovers
12 Weighted Tricep Box Dips
Burnout - 1 Round
50 Med Ball Butterfly Sit Ups
Mobility Work - Back
WORKOUT 2
Series 1 - 4 Rounds
:30 Jump Rope
12 Oblique Reverse Crunch
12 DB Chest Flyes
10 KB Cossack Squats Per Side
Series 2 - 4 Rounds
12 Med Ball Slams
12 1 Arm DB Bent Over Rows Per Side
8 DB Step Ups Per Side
Series 3 - 3 Rounds
12 DB Crossbody Curls
12 Resistance Band / Cable Tricep Extensions
12 Push Ups
Burnout - 1 Round
12min Elliptical Steady State Cardio
Mobility Work - Hips
WORKOUT 3
8 Minute Circuit of :45 Work / :15 Rest @ Each
Circuit 1 - Row / DB Cossack Squats
Circuit 2 - Tricep Push Ups / Resistance Band Upright Rows
Circuit 3 - Battle Rope Waves / Reverse Crunches
Circuit 4 - DB Box Step Up + Supinated Bicep Curls / Tricep Box Dips
Circuit 5 - Ski / Barbell Sumo Deadlifts
Circuit 6 - TRX Core Extensions / Russian KB Swings
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 4 Rounds
15 Crossover Push Ups
15 KB Goblet Split Lunges
15 Glider Body Saws
Set 2 - 3 Rounds
12 Resistance Band Standing Rows
12 DB Split Stance Deadlifts Per Side
12 Med Ball Resisted Dead Bugs Per Side
Set 3 - 3 Rounds
15 Resistance Band Bent Over Tricep Extensions
15 Med Ball Wall Balls
15 Oblique V Ups Per Side
Set 4 - 14min Steady State Cardio (Run / Bike / Ski / Stair Steps)
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