Monday:
Complete for 2-3 rounds: (DB = Dumbbell)
- DB Curl and Press: 15 reps
- DB Lunges : 12 reps (each leg)
- DB or Cable Rows: 12 reps
- Pushups: As many as you can do, if regular difficult then use knees or wall
- Mountain Climbers: 15 reps (Stay in previous pushup position and go from there)
- Sit up to Russian Twist – 10 reps (Do a sit up, then as you’re coming back down, stop half way and do 1 russian twist, then go the rest of the way down until your back touches the floor/mat. Repeat)
Take a 1-2 minute rest between each round, 15 seconds between each exercise.
Wednesday:
Countdown from 10 – Do 10 reps of the following exercises, then repeat with 9 reps, then 8, and so on all the way down until 1 rep. Go for time, so take rest when you need it. I would suggest try to limit rest to only between each round, but do what you need to complete the full workout.
- Burpees
- Pull ups (use assisted pull up machine if you can’t do 10-15 pull ups on your own)
- Dips (Use assisted pull up machine for this as well, same thing just use the dip bars on the sides)
Friday:
Core Day, all core muscle exercises.
Complete all exercises until failure (until you can’t do any more), with 30 seconds rest between each exercise. Do for 2 rounds:
- Crunches
- Leg lifts
- Plank – hold for 30 seconds
- Russian Twists
- Mountain Climbers
Tuesday, Thursday, and Sat/Sun are rest days. If you are really trying to lose weight, add some cardio, 30-40 minutes jogging/running on 1-2 of these rest days.