Weight Loss Fitness Workout Program

Week One Workouts

Workout #1

Warm Up:

- 5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-1 Mile Run/Jog/Brisk Walk

Rest 5 Min:

-1 Mile Run/Jog/Brisk Walk

Stretch

 

 

Workout #2

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

12 Rounds (as fast as possible)

-2 Minutes on Bike (AFAP = As Fast As Possible)

-Rest 1 minute; Repeat for a total of 12 Rounds

Stretch 

 

 

Workout #3

 

Warm Up:

- 5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-3 Rounds (take 2 Minute rest between each round)

-20 Walking Lunges

-15 Second Plank Hold

-10 Push Ups from knees

-5 Air Squats

Stretch

 

 

Workout #4

 

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-15 Minutes on Treadmill @ 80% MEP

Rest 1 Minute:

-15 Minutes on Elliptical @ 80% MEP

Rest 1 Minute

-15 Minutes on Recumbent Bike @ 80% MEP

-50 Jumping Jacks (AFAP)

Stretch

 

 

Workout #5

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-5 Mile Walk at comfortable pace.  

Stretch

Week Two Workouts

 

Workout #1

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-8 Minutes on Stationary Bike (AFAP/AHAP)

Rest 2 Minutes:

-8 Minutes on Treadmill (AFAP/AHAP)

Rest 2 Minutes

-8 Minutes on Elliptical (AFAP/AHAP)

(if they don't have all this specific equipment, then improvise.  Maybe do one of them twice, or walk outside)

Rest 5 Minutes

-50 Sit Ups  (AFAP)

Stretch

 

Workout #2

 

Warm Up:

- 5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-400 M Run (AHAP)  (go at a pace definitely outside your comfort zone)  

Rest 4 Min: 

-400 M Run

Rest 4 Min:

-400 M Run

Rest 4 Min:

-30 Push Ups  (AFAP)

Stretch

 

 

Workout #3

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-16 Minute AMRAP (As Many Rounds As Possible in 15 Minutes, once thru all these movements is 1 Round)

-4 Burpees

-8 Sit Ups

-12 Lunges

Stretch

 

Workout #4

 

Warm Up: 

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work: 

-Run 1 mile for time; 

Rest 10 Min:

-Run 1/2 mile for time;

Rest 10 Min:

-Rest 1/4 mile for time

Stretch

 

Workout #5

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-60 Minute Recovery Swim (rest as needed)

Stretch

 

 

Week Three Workouts

 

Workout #1

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

For 40 Minutes (on the track) alternate between

-1 Minute Jog (as fast as possible although slower than a sprint)

-1 Minute Walk (at a comfortable pace)

Rest 5 minutes:

-100 Walking Lunges; 50 each leg (AFAP)

Stretch

Workout #2

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

10 Rounds for time;

-5 Squats

-5 Push Ups

-5 Sit Ups

Stretch

 

Workout #3

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work: 

-20 Minutes on Elliptical @ 60-70% Max Effort Pace

Rest 5 Min:

-20 Minutes on Treadmill @ 60-70% Max Effort Pace

Stretch

 

 

Workout #4

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-1st) For 5 Minutes; hold a Plank for 20 seconds and then rest the remaining 40 seconds

Rest 1 Minute:

-2nd)  For 5 Minutes; do Jumping Jacks for 20 seconds and then rest the remaining 40 seconds

Rest 1 Minute:

-3rd)  For 5 Minutes; do Wall Push Ups for 20 seconds and then rest the remaining 40 seconds

Rest 1 Minute:

-4th)  For 5 Minutes; do Air Squats for 20 seconds and then rest the remaining 40 seconds

Stretch

 

Workout #5

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-15 Minutes on Stationary bike (as fast and hard as you can)

Rest 2 Minutes

-15 Minutes on Treadmill ( as fast and hard as you can)

Rest 2 Minutes

-15 Minutes on Elliptical (as fast and hard as you can)

Rest 2 Minutes

(if they don't have all this specific equipment, then improvise.  Maybe do one of them twice, or walk outside)

Stretch

Week Four Workouts

 

Workout #1

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

5 Rounds

-:30 Plank

-20 Sit Ups

-15 Calorie Row

-10 Push Ups

-5 Burpees

Rest 3 Minutes between each Round

Stretch

Workout #2

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

Every Minute on the Minute for 15 Minutes (also known as EMOM although the time component may change)

-2 Burpees

-50 M Sprint

(this will start out easy and grow more difficult as the time increases.  If you cannot complete all 4 reps of either/both, then do as many as you can)

Rest 5 minutes

15 Min on Elliptical. (or Treadmill or Stair climber) @ 80% MEP

Stretch

 

Workout #3

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

8 Rounds with 1 Minute rest between each set (Go AFAP in each Round)

-5 Push Ups

-10 Air Squats

-15 Sit Ups

Stretch

 

Workout #4

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

-5 Minutes on Recumbent Bike (AFAP/AHAP)

Rest 2 Minutes:

-5 Minutes on Rower (AFAP/AHAP)

rest 2 Minutes:

-5 Minutes on Stair climber (AFAP/AHAP)

Rest 5 minutes and Repeat:

Stretch

 

Workout #5

 

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-10 Jumping Jacks

-5 Sit Ups

-5 Push Ups (from knees if necessary)

-10 Walking Lunges

 

Work:

45-60 Min Jog/Hike/Fast Pace Walk @ 80% MEP

Stretch

 

WORKOUT LEGEND (GLOSSARY)

SI= Short Interval

LI= Long Interval

m= Meter

M = Mile

y = Yards

' = Feet
@bodyweight= load your body weight to the bar

BW= body weight Load your body weight to the bar

m/y = Meters or Yards

10" = 10 second rest

90” = 90 second rest

C2 = Concept 2 Rower

TT = Time Trial=  A  measurement of maximum work capacity/power output over a set amount of time or distance.  The time trial is often called the race of truth.  It is done alone and should be re-tested under similar conditions and the same distance/time. 

Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.

RPE = Rate of perceived exertion , See RPE scale below.

Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

On the Minute = Start each set at the beginning of a new minute.

On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.

Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.

Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.

 

Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).

AMRAP= As Many Rounds As Possible

AFAP= As Fast As Possible
Rx = as prescribed

"Unbroken" = if you come off the bar, you start that element again until completion

Strength and Conditioning WODS

# = lbs

Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common

Accommodating Resistance = Use of bands and/ or chains

OHS = Overhead Squat

Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.

1RM = 1 rep max

% percentage of weight will be listed for personal and individual strength programming.

ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.

DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval

Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.

"Double Up"= Up and back only touching a toe to the ground before ascend

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