Weight Loss Week 1-9 Program

 Welcome to our online training program for Weight Loss.  For those who were previously following us via our Youtube videos you will find all the previous workouts listed below plus Week 9.  Moving forward, we will be using the blog more often.  In addition to the workouts please check out the Amazon products featured throughout the Blog, we will be gathering products for you that will help speed up your results. 

 

Week 1

 

Day 1
Keep everything at a quick pace with little rest (30 second max)

1: Warm Up (bodyweight)
TIME THIS
20 squats
15 sit ups
10 push ups
For 4 sets

2: superset
A: goblet squat (hold 1 dumbbell at chest) 
B: dumbbell shoulder press
4x10

3: superset
A: dumbbell lunge right leg
B: dumbbell bent over row right arm 
C: dumbbell lunge left
D: dumbbell row left
3x12

4: pull ups - max reps for 4 sets

5: fast ab routine
A: leg raises
B: scissor kicks
C: Russian twist
D: crunch
4x15

Day 2:

1: Warm Up same as day 1 but beat your time

2: Superset
A: Push up
B: dumbbell rows
4x15

3: superset
A: upright rows (stand tall and bring dumbbells up to chin)
B: lateral raises (dumbbells at side and raise up laterally )
3x12

4: superset
A: dumbbbell curls
B: Tricep overhead extension 
C: hammer curls
4x15

5: superset
A: close grip curls
B: close grip push-ups
3x15

6: abs
Slow motion Russia twist
Slow motion leg raises
Fast Russian twist
Fast leg raises
15 of each repeated for 15 minutes 

 

Fun Ab Routine to try:

 

 

WEEK 2

Day 1

 

1: Warm Up

Giant Set

Push Ups

Jumping Jacks

Squats

Jumping Jacks

Sit Ups

Jumping Jacks

10-20-30-20-10 (TIME THIS)

 

2: Superset

A: Dumbbell Clean and Press Right Arm

B: Squat Jumps

C: Dumbbell Clean and Press Left Arm

D: Squat Jumps

3x15

 

3: Superset

A: Dumbbell Forward Raises

B: Dumbbell Lateral Raises

C: Dumbbell Lunges

3x10

 

4: Superset

A: Dumbbell Straight Leg Deadlifts

B: Run in place FAST for 30 seconds

C: Dumbbell Reverse Fly

D: Run in Place FAST 45 Seconds

X3

 

5: Squat Holds

Squat to 1” below parallel and hold for 10 seconds

3x10

 

6: ABS

30 of each for 5 sets

A: Leg Raises

B: Flutter Kicks

C: Scissor Kicks

D: Crunches

 

Day 2

 

1: Warm Up

Same as Day 1 but increase all sets by 5 Reps

 

2: Superset

A: Dumbbell Rows

B: Close Grip Push Ups

C: Mountain Climbers

5x10

 

3: Superset

A: Dumbbell or Kettlebell High Pulls

B: Dumbbell Bench Press (on floor if you don’t have a bench)

C: 30 seconds of High Knees

4x15

 

4: Superset

A: Burpees

B: Speed Squats

C: Russian Twist

D: Scissor Kicks

E: Legs Up Toe Reaches

5x15

 

Day 3

 

1: Warm Up Same as Day 1 but beat your time

 

2: Superset

A: Bicep Curls

B: Tricep extension

C: Bicep Curls

D: Max rep pushups

4x10

 

3: Superset

A: Hammer Curls SLOW

B: Tricep Kick Backs

C: Hammer Curls FAST

D: Max rep SLOW Push Ups

4x10

 

4: Superset

A: Reverse Curls

B: Double Tap Close Grip Curls (Extra pump at the top)

C: Hold the lowest position of a push up for max time

3x10

 

5: ABS

50 Crunches

40 Russian Twist

30 Toe Reaches

20 Leg raises

X2

 

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WEEK 3

 

Day 1

 

1: Warm Up

A: Jumping Jacks

B: Push Ups

C: Sit Ups

4x20

2: Squat Jumps

3x20

 

3: Superset

A: 30 second High Knees

B: Lunges x 10 per leg

X4 sets

 

4: Superset

A: Mountain Climbers x 20 per leg

B: Dumbbell Cleans x 15 per arm

X4 sets

 

5: Superset

A: Forward Raise

B: Lateral Raise

C: Shoulder Press

D: Calf Raises

4x15

 

6: Abs

Sit Ups

Bicycles

Leg Raises

3x25

 

Day 2

 

1: Warm Up

A: Jumping Jacks

B: Push Ups

C: Sit Ups

5x10

 

2: Superset

A: Push Ups

B: Dumbbell Rows

C: Upright Rows

4x15

 

3: Superset

A: Dumbbell Bench Press

B: Dumbbell Flys

C: Dumbbell or Kettlebell swings

3x20

 

4: 1 Minute on 1 Minute off Mountain Climbers

 

5: Abs

A: 30 seconds Flutter Kicks

B: 30 seconds Russian Twist

C: 30 seconds Toe Reaches

X 5

 

 

Day 3

 

1: Warm Up

A: Sit Up

B: Jumping Jacks

C: Mountain Climbers

D: Russian Twist

4x20

 

2: Superset

A: Push Ups

Max reps in 1 Minute

B: Sit Ups

Max Reps in 90 Seconds

X3

 

3: Superset

A: High Knees for 1 Minute

B: Leg Raises for 1 Minute

 

4: Superset

A: Flutter Kicks for 1 Minute

B: Bicycles for 1 Minute

 

5: Burpees

30 seconds on 30 seconds off

X5

 

6: 6” leg holds

30 seconds on 30 seconds off

X5

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WEEK 4

Warm up each day

60 seconds on

30 seconds off

Jumping Jacks x 5 rounds

 

Day 1

Week 4 Warm up then

 

1: Massive Set

100 Squats

20 push ups

80 squats

20 push ups

60 squats

20 push ups

40 squats

20 push ups

20 squats

20 push ups

 

2: Superset

A: Dumbbell Rows

B: Dumbbell Bench

C: Dumbbell Lunges

4x10

 

3: Superset

A: Burpees

B: Dumbbell or Kettlebell Swing

C: Dumbbell chest fly

D: Dumbbell Straight Leg Deadlift

3x15

 

4: ABS

100 Sit Ups

20 Leg Raises

50 Sit Ups

20 Leg Raises

20 Sit ups

20 Leg Raises

 

Day 2

Week 4 Warm Up then

 

1: Massive Set

A: Dumbbell Curls

B: Dumbbell Shoulder Press

C: Dumbbell Upright Rows

D: Close Grip Push Ups

E: Hammer Curls

5x15

 

2: Superset

A: Forward Raise

B: Lateral Raise

C: Close grip curls

4x15

 

3: Superset

A: Tricep Kickbacks

B: Crossover Curls

C: Tricep overhead extension

5x20

 

4: Abs

30 seconds on 30 seconds off of

Sit ups x 5 rounds

Leg raises x 5 rounds

Russian twist x 5 rounds

 

Day 3:

Week 4 Warm up then

 

1: 10 Burpees every minute for 5 minutes

 

2: 20 Mountain Climbers every minute for 5 minutes

 

3: 30 Jumping Jacks every minute for 5 minutes

 

4: Max sit ups per minute – 30 second rest x5

 

5: Max Leg Raises per minute – 30 second rest x5

 

 

WEEK 5

Week 5 Warm up

100 sit ups

100 jumping jacks

100 squats

 

Day 1:

Warm up then

 

A: Wide stance squat

B: Push Up

C: Leg Raises

D: Mountain Climbers

E: Russian Twist

20 reps of each for 20 minutes

 

Day 2:

Warm up then

 

A: Close stance squats

B: Close grip push ups

C: Bicycles

D: Flutter Kicks

E: V Ups

20 reps of each for 20 minutes

 

Day 3:

Warm up then

 

1: Day 1 for 15 minutes

2: Day 2 for 15 minutes

 

 

Week 6

Warm up

10 minutes of Jumping Jacks

1 minute on 1 minute off x 5

 

Day 1

1:

Shoulder Taps (push up position and tap opposite shoulder)

Toe Taps (push up position – leg comes up, opposite hand touches toe)

Push Ups

20 reps each

10 minutes

 

2:

Sit ups

Leg Raises

Mountain Climbers

V-Ups

30 of each then 20 – 15 -10 – 15 – 20

 

Day 2

1:

Squats

Lunges

Close Grip Push Ups

15 reps of each

10 minutes

 

2:

Russian Twist

Flutter Kicks

Scissor Kicks

Crunches

Leg Raises

30 of each then 20 – 15 – 10 – 20

 

Day 3

1: Do #1 from both day 1 and 2 but try to get more sets done in the 10 minute window for each routine

 

2: Do day 1 abs but for 4 sets of 20 this time

Sit ups

Leg Raises

Mountain Climbers

V-Ups

 

 

 

Week 7

 Day 1

20 minutes max rounds

A: jumping jacks

B: sit ups

C: leg raises

D: push ups

20 reps

 

15 minute max rounds

A: Russian twist

B: Mountain Climbers

C: Toe Reaches

D: Burpees

15 reps

 

Day2

A: Close grip push ups

B: Close stance squats

5x15

 

A: Lunges

B: V-Ups

3x15

 

A: Mountain Climbers

B Burpees

4x15

 

Day 3

1: 100 sit ups

 

 

 

 

 

Week 8

Exercises this week

Routine 1:

Squat

Push Up

Jumping Jack

Burpee

 

Routine 2

Lunges

Sit Ups

Russian Twist

Mountain Climbers

 

Sets and Reps

Day 1

3x20

 

Day 2

4x25

 

Day 3

6x20

 

Week 9

Week 1 repeat but HARDER

 

Day 1
Keep everything at a quick pace with little rest (20 second max)

1: Warm Up (bodyweight)
TIME THIS
25 squats
20 sit ups
15 push ups
For 5 sets

2: superset
A: goblet squat (hold 1 dumbbell at chest) 
B: dumbbell shoulder press
4x15

3: superset
A: dumbbell lunge right leg
B: dumbbell bent over row right arm 
C: dumbbell lunge left
D: dumbbell row left
3x20

4: pull ups - max reps for 5 sets (if no pull=up bar do 50 burpees)

5: fast ab routine
A: leg raises
B: scissor kicks
C: Russian twist
D: crunch
4x20

 

Day 2:

Warm Up same as day 1 but beat your time

1: Warm Up (bodyweight)
TIME THIS
25 squats
20 sit ups
15 push ups
For 5 sets

2: Superset
A: Push up
B: dumbbell rows
4x20

3: superset
A: upright rows (stand tall and bring dumbbells up to chin)
B: lateral raises (dumbbells at side and raise up laterally )
3x20

4: superset
A: dumbbbell curls
B: Tricep overhead extension 
C: hammer curls
4x20

5: superset
A: close grip curls
B: close grip push-ups
3x20

6: abs
Slow motion Russia twist
Slow motion leg raises
Fast Russian twist
Fast leg raises
20 of each repeated for 20 minutes 

 

Day 3:

 

1: Warm Up (bodyweight)
TIME THIS
25 squats
20 sit ups
15 push ups
For 6 sets with the goal of 6 sets beating Day 1’s 5 set time

 

2: Superset

A: Close Grip Push Ups

B: Leg Raises

C: Russian Twist

D: Wide Stance Squats

E: Burpees

15 reps for 20 minutes

 

3: STRETCH and RELAX

WEEK 10 and more coming soon...