12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 5
WORKOUT 1
Set 1 - 8 Rounds
:40 Row / :20 Rest
Set 2 - 4 Rounds
100 Mini Band High Knees
20 Stability Ball Crunches
15 DB Goblet Squats
Set 3 - 4 Rounds
:60 Mini Band Skater Jumps
:30 Side Plank Hold
:30 Alternating DB Bent Over 1 Arm Tricep Extensions
Set 4 - 3 Rounds
12 Barbell Deadlifts
12 Resistance Band Supinated Bicep Curls
12 Dead Bugs
Mobility - :90 @ Each
WORKOUT 2
7 Rounds @ Each Station Alternating :30 @ Each Move
Station 1 - 5% Incline Sprints / Burpees
Station 2 - Russian KB Swings / Glider Body Saws
Station 3 - Arm Only Row / Leg Only Row
Station 4 - Box Jumps / Battle Rope Slams
Station 5 - Standing Oblique Crunches / Ski
Station 6 - Mountain Climbers / Bear Crawls
Mobility - :90 @ Each
WORKOUT 3
800m Ski
Set 1 - 6 Rounds
:40 Battle Rope Slams + Burpee
:20 KB Goblet Static Squat Hold
Set 2 - 4 Rounds
15 DB Tricep Skull Crushers
10 Oblique Reverse Crunches Per Side
8 TRX Reverse Flyes
Set 3 - 3 Rounds
20 Russian KB Swings
15 Calorie Assault Bike
15 Barbell Reverse Grip Bent Over Rows
Burnout:
30 TRX Tricep Extensions
30 BOSU Standing Rear Delt Band Pull Aparts
30 Arms Overhead Straight Leg Sit Ups
Mobility - :90 @ Each
WORKOUT 4
Set 1 - 6 Rounds
200m Row
15 Rower Seat Body Saws
Set 2 - 3 Rounds
10 DB Bent Over Reverse Flyes
12 TRX Core Extensions w/ :06 ISO Hold
8 DB Forward Walking Lunges Per Side
Set 2 - 3 Rounds
20 TRX Jump Squats
12 Barbell Romanian Deadlifts
8 GHD Iron Crosses Per Side
Set 3
Round 1 :60 @ Each
Round 2 :45 @ Each
Round 3 :30 @ Each
5% Incline Sprint
Ski
Arms Only Row
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 5
Set 1 - 4 Rounds
12 Calorie Assault Bike
12 Barbell Chest Press
12 KB Goblet Squats + Pulse
Set 2 - 4 Rounds
12 1/2 Kneeling Resistance Band Lat Rows
12 DB Box Step Ups + Supinated Bicep Curl
12 Weight Plate Pullovers + Static Leg Raise
Set 3 - 4 Rounds
12 Standing Resistance Band Rows
12 GHD 1 Arm Overhead Oblique Rotation Sit Ups
10 Tricep Box Dips
Set 4 - 50 Calorie Assault Bike
Mobility - 2 Sets of 10 Reps Each Side