12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 12
WORKOUT 1
Set 1 - 3 Rounds
10 DB Incline Chest Press w/ :06 ISO Hold
8 Med Ball Oblique Wall Slam Per Side
Set 2 - 3 Rounds
10 Barbell Back Squats + :06 Descending Iso
:45 Mini Band Skater Jumps
Set 3 - 3 Rounds
:30 Row
12 DB Bent Over Reverse Flyes
Set 4 - 3 Rounds
100 Jump Rope
15 Weight Plate Pullovers
15 DB Tricep Skull Crushers
Set 5 - 3 Rounds
20 DB Jacks
20 BOSU Star Crunches
20 Plyo Lunges
Mobility Work - Back
WORKOUT 2
Set 1 - 3 Rounds
200m Sprint
15 PVC Pipe or Resisted Dead Bugs Per Side
15 DB Chest Flyes
Set 2 - 2 Rounds
:45 Stair Master
10 KB Cossack Squats Per Side + :04 Isometric Hold
50 Tricep Box Dips
Set 3 - 3 Rounds
8 DB Walking Lunges Per Side
10 Side Plank Dips Per Side
15 Kneeling BOSU Resistance Band Rear Delt Pull Aparts
Set 4 - 3 Rounds
:60 Burpees
10 1 Arm DB Overhead Straight Leg Sit Ups Per Side
Set 5 - 1 Round
60 DB Hammer Bicep Curls
60 DB Push Press
Mobility Work - Hips
WORKOUT 3
Pairing 1 - 4 Rounds
12 DB Split Stance Deadlifts Per Side
6 GHD Iron Cross Per Side
Cardio 1 - 3 Rounds
14 Calorie Assault Bike
14 DB Zottman Curls
Pairing 2 - 4 Rounds
10 DB Goblet Squat + Pulse
10 Reverse Crunches
10 Resistance Band / Cable Kneeling Lat Rows
Cardio 2 - 3 Rounds
:40 Mini Band High Knees
:40 Mini Band Lateral Squat Walks
Pairing 3 - 3 Rounds
12 Incline DB Chest Flyes
12 Barbell Good Mornings
12 DB Tricep Skull Crushers
Cardio 3 - 8 Rounds of :20 Work / :10 Rest
Sprints
Mobility Work - Shoulders
WORKOUT 4
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 - Hamstrings
WORKOUT 5
15 Minute AMRAP
400m Ski
12 Incline DB Chest Press
12 DB Snatches Per Side
12 Plank Reaches
15 Minute AMRAP
12 TRX Pull Ups
12 KB Sumo Squat
12 Oblique Reverse Crunches
12 Dual KB Shoulder Press
15 Minute AMRAP
15 Barbell Cleans
15 Barbell Ab Rollouts
15 Resistance Band Supinated Curl + Lateral Shoulder Raise
15 Calorie Row
Mobility Work - Total Body