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...

Only sneakers you need for the weight room

 If you spend $100 on running shoes, $100 basketball shoes, $100 on spikes then show up to the weight room in crocks, brooks or crocks all you did was admit you don't care about the weight room.  There is no excuse to be unprepared for the weight room especially when the only sneaker I recommend can be folded up and jammed into a school bag.

Converse Chucks deliver the flat and hard soles you need for big lifts while adding just enough ankle support to ensure each lift is safe and effective.  

If you don't have them order them NOW.  Most sneakers athletes wear to the gym are designed to prevent you from every driving your heals - You can't even attempt to have solid form if your shoes are garbage (and yes, your $100+ sneakers are 100% garbage under a barbell)

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Coffee Supply is STOCKED for 2022

 There's only 1 coffee brand I keep at the club and we are 100% stocked up for the start of 2022.  Black Rifle Coffee has been keeping us going during the long hours of training clients and athletes but with the New Year kicking in I wanted to make sure we didn't risk running low.  This should last us a good 2 weeks or so.  Make sure to check them out, I've tried almost every flavor they have but Silencer Smooth has been my go to for a long time now.

Click Here to check it out

Test your deadlift

 One key factor we use when training our athletes is how can we continue to push them while making the workouts exciting and fun.  The majority of our athletes and clients are High School kids aiming to get better at their sports and insanely strong.  Weekly, we throw random and odd training concepts at them to keep them on their feet while pushing them to their limits.

Here are a few of our weird but effective deadlift training hacks

1: 2 Barbell Deadlift.  This is not an easy task.  With 1 barbell in each hand the athlete will lift the weight similar to a Farmers Walk but since we are using barbells and not Farmers Handles they need to fully engage their core to lock in the stability while balancing the bars in each hand.  Attached below is a video of a former athlete, Devon (Track and Field) deadlifting 225 per hand.  While this may seem like a circus act adding this in has helped to keep things exciting while boosting the motivation in the weight room.

2: Farmers Walk Shrugs.  This can be done with Farmers handles, track bars, kettlebells, weight plates, dumbbells or anything heavy.  Have the athlete walk 1-5 steps then perform 1-5 shrugs.  The ideal distance is between 50-200 feet per set.  Obviously, they will not be able to handle as much weight as they usually could during a farmers walk but they will quickly be able to get more of a mental attachment to how their grip strength works and how much additional work is going to be required to increase their overall grip strength and power.

Shoulder injury amongst Athletes

Studies show that 21% of the general population have some form of shoulder injury but I would expect that the amount of athletes suffering are much higher.  The problem I see with most athletes is many sports coaches do not fix poor form movements or encourage prehab drills to reduce the risk of injury.  Sports coaches tend to know if their sport is a high shoulder pain sport yet I rarely see any form of fixing the problem.

As a Strength Coach I spot these issues with athletes daily but the most interesting thing is that as a Track and Field THROWS Coach my athletes suffer the least.   These are athletes who throw heavy objects 5-6 days a week while being the strongest most powerful athletes in the school and we still tend to see the lowest level of shoulder problems.  Below you will see a list of ways to avoid and fix shoulder issues before surgery ends a season.

1) 2:1 Ratio Pull to Push
If your sport involves the arm coming forward (basically every sport, Crew kids tend to be safe here) you better be rowing a lot in your weight room time.  If Monday is Bench day and there are 8 sets of different push exercises you better be doing close to 16 sets of pull exercises on Tuesday.  Ideally, hit it from all angles.  Seated row, barbell row, Dumbbell row, Pull-Ups, ect..

2) Specialty Bars
These you won’t see as often but they’re a must.  The best bar I have come across is Bandbell Earthquake Bar.  It’s effective, it’s fun, and it really gets into tiny areas and fixes the shoulder.  Multi-Grip bars are another great bench bar.  By putting the hands in a safer spot you can really reduce shoulder strain.  The best bars for athletes with shoulder pain aren’t actually used for shoulder movement exercises but for squats.  If you have shoulder pain, squat often, or play a shoulder driven sport you really need to add Safety Squat Bars and Cambered Bars to your training.  Why damage the shoulders during leg day.  By placing the shoulders in a less stressful position you can put all of your focus on the legs and glutes and give the delts a day off.

3) BUY A DONNIE THOMPSON BOWTIE
I cannot stress this enough.  It’s a $60-70 investment that will change your life.  I wear mine for about 15minutes 2x a day and have never felt better.  Don’t let sports or your job force your shoulders out of lineup.  Not only will this device reset your shoulders but it will create muscle memory which will cause you to readjust randomly throughout the day.  At least twice a day I catch myself pulling my shoulder blades back without even thinking about it.  If there is one thing you take away from this post it should be this.  BUY ONE ASAP.

Thompson Bowtie

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