12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 7
WORKOUT 1
Set 1 - 3 Rounds
6 Push Ups w/ :10 Descending Iso
15 DB Overhead Tricep Extensions
15 DB Bent Over Rows
Set 2 - 3 Rounds
:60 Mini Band High Knees
12 BOSU Kneeling Weight Plate Forward Press
10 Plank Bird Dogs Per Side
Set 3 - 3 Rounds
10 Reverse Crunches
200m Ski
12 DB Goblet Squats
Burnout X 3 Rounds
12 DB Hammer Curls
15 Glider Body Saws
48 Mini Band Skater Jumps
Mobility Work - Back
WORKOUT 2
Set 1 - 8 Minute Time Cap of 10 to 1 Reps
Oblique V Ups Per Side / Calorie Ski
Set 2 - 8 Minute AMRAP of 10 Reps Each
100M Row
Med Ball Go Get Ems
Mini Band Plank Leg Raises
Set 3 - 8 Minute Time Cap of 10 to 1 Reps
Ab Rollouts / Burpees
Set 4 - 8 Minute AMRAP of 10 Reps Each
Battle Rope Slams
Side to Side Plank Dips
Butterfly Sit Ups
Mobility Work - Hips
WORKOUT 3
Set 1 - 3 Rounds of 12 Reps @ Each Move
Dual KB Reverse Lunges
Weighted Hip Thrusts
PVC Resisted Dead Bugs
Set 2 - 3 Rounds of 15 Reps @ Each Move
KB Gorilla Rows
Resistance Band / Cable Chest Press
DB @ Chest Sit Ups
Set 3 - 3 Rounds of 12 Reps @ Each Move
1 Leg Glider Hamstring Extensions
DB Lateral Shoulder Raises
Double Crunches
Set 4 - 1 Round
12min Steady State Cardio (Bike, Run, Row, Hike)
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 3 Rounds
:45 Sprints
15 V Ups
12 BOSU Iron Cross
Set 2 - 3 Rounds
:45 Plyo Squats
12 1 Arm DB Bent Over Rows Per Side
12 Reverse Crunches
Set 3 - 3 Rounds
12 Med Ball Oblique Wall Slams
15 KB Russian Swings
8 Tricep Box Dips
Set 4 - 3 Rounds
:45 Burpees + 2 Push Ups @ Bottom
12 KB Sumo Deadlifts
8 Med Ball Overhead Straight Leg Sit Ups
Set 5 - 4 Rounds
:60 Forearm Plank Hold / :30 Rest
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