12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 4
WORKOUT 1
Set 1 - 6 Rounds
:40 Ski / :20 BOSU Plank Elevators
Set 2 - 3 Rounds
10 Weight Plate Pullover + Static Leg Raise
10 BOSU Supermans
200m Row
Set 2 - 5 Rounds
10 GHD Layout Sit Ups
10 Burpees
Set 3 - 3 Rounds
8 DB Goblet Lateral Lunges Per Side
6 Oblique Med Ball Wall Slams Per Side
80 Skater Jumps
Set 4 - 3 Rounds of :60 Work @ Each Move
DB Bent Over Tricep Extensions
DB Supinated Bicep Curls
Sprints
Mobility - :90 @ Each
WORKOUT 2
6 Rounds of :30 work /:10 Rest @ Each Station
Station 1 - Assault Bike / KB Sumo Deadlift + Upright Rows
Station 2 - Mini Band DB Goblet Squats / Mini Band Skater Jumps
Station 3 - Ski / DB Supinated Curls
Station 4 - Med Ball Crossover Push Ups / Med Ball Slams
Station 5 - Horseshoes / Battle Rope Waves
Station 6 - TRX Face Pull / V Ups
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 3
8 Minute AMRAP of 12 Reps Per Move @ Each
AMRAP 1 - 10 Calorie Row / Dual DB Reverse Lunges
AMRAP 2 - Stability Ball Body Saws / Barbell 1 Arm Viking Press
AMRAP 3 - 1 Arm KB Chest Press / 50 Jump Ropes
AMRAP 4 - Oblique V Ups / Resistance Band Bent Over Tricep Extensions
AMRAP 5 - DB Zottman Curls / TRX Squat Jumps
Mobility - 2 Sets of 10 Reps Each Side
WORKOUT 4
Round 1 :40 Work / :10 Rest @ Each Move
Round 2 :60 Work / :10 Rest @ Each Move
Round 3 :40 Work / :10 Rest @ Each Move
Round 4 :60 Work / :10 Rest @ Each Move
Round 5 :40 Work / :10 Rest @ Each Move
Ski / Row / Sprint / Assault Bike
Barbell Wipers
DB Box Step Ups + Supinated Bicep Curl & Military Shoulder Press
Mini Band Skater Jumps
Hand Release Push Ups
KB Cossack Squats
Battle Rope Slams
TRX Kneeling Core Extensions
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 5
Set 1
10 Calorie Arm Only Assault Bike
10 Pull Ups
10 EZ Bar Bicep Curls
Set 2
12 Incline Barbell Chest Press
12 KB Rotational Squats
12 GHD Sit Ups
Set 3
12 Minute Steady State Cardio
Set 4
12 BOSU or GHD Iron Crosses
12 Mini Band Donkey Kicks
Mobility - :90 @ Each