12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 6

WORKOUT 1

8 Rounds of :30/:30 Alternating Movements @ Each Station

Station 1 - Sprints / Hollow Rocks
Station 2 - Battle Rope Slams / Mountain Climbers
Station 3 - Row / Rower Seat Body Saws
Station 4 - Barbell Cleans / Burpee Barbell Jump Overs
Station 5 - DB Russian Twists / Ski

Mobility Work - Back

WORKOUT 2

Set 1 - 3 Rounds
15 TRX Chest Press
15 Stability Ball Crunches
15 DB Goblet Plyo Squats

Set 2 - 8 Rounds
:40 Row, :20 Rest

Set 3 - 3 Rounds
12 BOSU DB Chest Flyes
12 Tricep Box Dips
12 BOSU Side Plank Dips w/ :04 ISO Hold @ Top Per Side

Set 4 - 10 Rounds
:30 Ski / :15 Rest

Set 5 -1 Round
8min Stair Climbs / Step Master

Mobility Work - Hips

WORKOUT 3

Set 1 - 4 Rounds
12 Mini Band Lateral Squat Walks
12 Med Ball Bear Hug Plyo Lunges
10 GHD Sit Ups w/ :04 Descending Iso

Set 2 - 4 Rounds
40 Glider Mountain Climbers
10 Incline Bar Tricep Push Ups

Set 3 - 8 Rounds of :20 Sprints / :15 Rest

Set 4 - 3 Rounds
12 1 Leg Hip Extensions off Box Per Side
12 DB Bent Over Row + Supinated Bicep Curl
12 KB Standing Oblique Crunches Per Side

Set 5 - 1 Round
1200m Row

Mobility Work - Shoulders

WORKOUT 4

Set 1 - 3 Rounds
15 Incline DB Chest Flyes
10 GHD Prone Extensions
15 Side Plank Leg Raises Per Side

Set 2 - 3 Rounds
8 Barbell Landmine Squats + Calf Raise
10 Hanging Oblique Knee Tuck Ins
8 DB 1 Arm Overhead Sit Ups Per Side

Set 3 - 3 Rounds
12 Resistance Band + Strap Lat Pull Downs
6 Pull Ups
15 DB Tricep Skull Crushers

Conditioning
Round 1- 3 Minutes @ Each Consecutively
Round 2 - 2 Minutes @ Each Consecutively
Round 3 - 1 Minute @ Each Consecutively
Ski
Sprints
Row

Mobility Work - Hamstrings

WORKOUT 5

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 - Total Body