12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 3
WORKOUT 1
2 Rounds of 5 Minute Circuits @ Each Circuit w/ :60 Rest Between
Circuit 1
:30 Ski / :30 Plank Elevators
Circuit 2
:30 Med Ball Oblique Wall Slams / :30 Barbell Landmine Bus Drivers
Circuit 3
:30 Horseshoes / :30 Reverse Crunches
Circuit 4
:30 Battle Rope Waves / :30 DB Toe Touches
Mobility Work - Back
WORKOUT 2
Set 1 - 4 Rounds
15 DB Bent Over Rows Per Side
12 KB Goblet Reverse Lunges + Pulse Per Side
15 Hollow Rocks
Set 2 - 6 Rounds of :40 Work / :20 Rest @ Each Move
Sprints or Row
Mini Band High Knees
Set 3 - 4 Rounds
8 Glider Body Saws + :04 Iso Hold
8 Reverse Crunches
8 BOSU Iron Cross Per Side
Set 4 - 4 Rounds
15 Tricep Push Ups
15 TRX Rows
40 Mountain Climbers
Burnout
50 BOSU Kneeling Rear Delt Resistance Band Pull Aparts
50 Tricep Box Dips
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds
12 DB 1 Arm Overhead Straight Leg Sit Ups
12 Burpees
12 DB 1 Arm Bent Over Rows Per Side
Set 2 - 4 Rounds
8 BOSU Iron Crosses Per Side
10 DB Goblet Split Stance Squats Per Side
:60 Plyo Lunges
Set 3 - 4 rounds
100m Sprint
15 DB Tricep Skull Crushers
12 Med Ball Tricep Push Ups
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 4 Rounds
10 Incline Bar Push Ups
10 KB Goblet Squats
10 Med Ball Butterfly Sit Ups
Set 2 - 3 Rounds
10 DB Supinated Curls
15 Resistance Band Rear Delt Pull Aparts
20 Med Ball Slams
Set 3 - 30min Zone 2 Steady State Cardio
Mobility Work - Hamstrings
WORKOUT 5
Set 1 - 1 Round
1800m Ski or Row or Elliptical
Set 2 - 6 Rounds
:40 Battle Rope Slams
:20 Static Squat Hold
Set 2 - 4 Rounds
15 DB Bent Over Tricep Extensions
10 Oblique Reverse Crunches Per Side
8 TRX Reverse Flyes
Set 3 - 1 Round
1000m Ski or Row or Elliptical
Set 4 - 3 Rounds
20 TRX Tricep Extension
20 Straight Leg Sit Ups w/ Arms Overhead
20 1 Arm DB Bent Over Flyes
Mobility Work - Total Body