12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 2
WORKOUT 1
Set 1 - 4 Rounds
10 Resistance Band/Cable Mid Chest Flyes
8 Resistance Band /Cable Lat Rows
8 Glider Body Saws
Set 2 - 8 Minute AMRAP
150m Ski or Row
15 Barbell Bent Over Rows
15 Russian KB Swings
Set 3 - 3 Rounds
10 Incline DB Chest Press
12 GHD Prone Extensions
15 DB Overhead Tricep Extensions
Set 4 - 8 Minute Circuit of :60 @ Each Move
Assault Bike
DB Hammer Curls + Military Shoulder Press
Mobility Work - Back
WORKOUT 2
Set 1 - 4 Rounds
15 KB Goblet Squats
15 TRX Squat Jumps
:45 Forearm Plank Hold
Set 2 - 4 Rounds
8 KB Cossack Squats Per Side
:60 Mini Band Skater Jumps
Set 3 - 4 Rounds
12 Hanging Knee Tucks
8 Med Ball Oblique Wall Slams Per Side
15 Glider Hamstring Extensions
Set 4 - 10 MInute Circuit of :45 Work / :15 Rest Per Move
Ski or Row or Run
DB Box Step Ups
GHD Sit Ups
Cardio Burnout - 2 Rounds
400m Row, :30 Rest Between
Mobility Work - Hips
WORKOUT 3
WORKOUT 4
Set 1 - 4 Rounds
100m Ski
15 DB Chest Flyes
15 DB Incline Reverse Flyes
Set 2 - 4 Rounds
:45 Battle Rope Jacks
15 Weight Plate Overhead Straight Leg Sit Ups
15 Tricep Box Dips
Set 3 - 4 Rounds
15 TRX Face Pulls
15 1/2 Kneeling Resistance Band Lat Rows
15 Calorie Assault Bike
Set 4 - 3 Rounds
12/10/Fail - DB Cross Body Curls
12/10/Fail - Strap + Resistance Band Tricep Extensions
12/10/Fail - Push Ups
Burnout - 50 Med Ball Butterfly Sit Ups
Mobility Work - Hamstrings
WORKOUT 5
Pairing 1 - 4 Rounds
10 Calorie Row
10 Barbell Back Squats
Pairing 2 - 4 Rounds
10 Incline Barbell Push Ups
10 DB Tricep Skull Crushers
Pairing 3 - 3 Rounds
:60 Ski
8/8 Hanging Oblique Knee Tuck Ins
Pairing 4 - 3 Rounds
10 DB Bent Over Rows
10 Reverse Crunches
Burnout - 8 Rounds of :20 Work / :10 Rest
Sprints
Mobility Work - Total Body