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| DayExercisesSets/RepsNotes Monday Body Weight Squats weight loss training exercise program Tricep Push-Ups Lat Pulldowns Plank Swings Jump Rope 3 sets x 10 reps 3 x 8 3 x 10 Hold for 30 seconds 15 swings 30 seconds Go through each exercise with a 45 second rest in between. (Repeat the exercises 3 times.) weight loss training exercise program Try to only take a 30 second break in between the last three exercises. Repeat 3-5 times. Wednesday Turkish Get-Ups Step-Ups On A High Step Clean weight loss training exercise program And Press Single-Arm Front Squats Swings Medicine Ball Twists 3 on each side 12 times on each leg 8 times on each arm 5 on each side 15 swings 20 times Go through each exercise taking 45-60 seconds rest. Repeat 3 times. 30 second rests on the last three exercises, repeat them three times through. Friday Plank One-Arm Rows Stationary Lunges Kettlebell Chest Press Alternating Overhead Press Explosive Box Squats Alternating Swings Hold for 30 seconds 8 per side 10 on each leg 8 on each arm 5 on each arm 10 times 20 times Take a 30 second rest after each exercise. |
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