Fat Loss Phase 2

Week 1

Day 1

A1. DB RLESS                                          4X5/leg
A2. Pull Ups                                           4X8
A3. Thrusters                                         4X10
A4. Jump Rope                                      4X100

  • Take 30 seconds of rest in between each exercise and 60 seconds of rest in between rounds

B. Tredmill                                            4X30s jog/30s run/1 min walk

  • Keep track of speed, the run portion should be challenging

C. Hanging Leg Raise 3X10

Day 2

A1. DB Step Ups                                     4X8/leg
A2. Rennegade Rows                             4X8/arm
A3. Ball Slams                                       4X15
A4. Burpees                                           4X15

  • Take 30 seconds of rest between each exercise and 60 seconds of rest in between rounds

B. Rower                                                6X200m

  • Descend time 1-3 (numbers 1 and 4 are easy, 2 and 5 are moderate, 3 and 6 are fast)
  • Take 30 seconds of rest in between each 200 meter row

C1. Touch Jumps                                   5X15s
C2. Mountain Climbers                         5X15s
C3. Push Ups                                         5X60s

  • Take 15 seconds of rest in between each exercise and 60 seconds of rest between rounds
  • Attempt to get as many reps in as possible

Day 3

A1. Goblet Squat                                   4X10
A2. Alternating Dumbbell OHP             4X10/arm
A3. Inverted Row                                  4X10
A4. Kettlebell Swing                             4X20
A5. Airdyne                                           4X1 minute as fast as possible

  • Take 30 seconds of rest in between each exercise and 90 seconds of rest in between rounds

B1. Bodyweight Squat                           5X15s
B2. Wall Ball                                         5X15s
B3. Vertical Jumps                                5X15s
B4. Walking Lunges                              5X15s

  • Take 30 seconds of rest in between each exercise

C. Slider Knee Tucks                             3X10
C2. Slider Alternating Knee Tucks        3X10
C3. Body Saw                                       3X10

  • No rest in between exercises, 60 seconds of rest between rounds

Week 2

Day 1

A1. DB RLESS                                          4X6/leg
A2. Pull Ups                                           4X10
A3. Thrusters                                         4X15
A4. Jump Rope                                      4X100

  • Take 30 seconds of rest in between each exercise and 60 seconds of rest in between rounds

B. Tredmill                                            6X30s jog/30s run/1 min walk

  • Keep track of speed, the run portion should be challenging

C. Hanging Leg Raise 4X10

Day 2

A1. DB Step Ups                                     5X10/leg
A2. Rennegade Rows                             5X10/arm
A3. Ball Slams                                       5X15
A4. Burpees                                           5X15

  • Take 30 seconds of rest between each exercise and 60 seconds of rest in between rounds

B. Rower                                                9X200m

  • Descend time 1-3 (numbers 1, 4, and 7 are easy; 2, 5, 8 are moderate; 3, 6, 9 are fast)
  • Take 30 seconds of rest in between each 200 meter row

C1. Touch Jumps                                   6X15s
C2. Mountain Climbers                         6X15s
C3. Push Ups                                         6X15s

  • Take 15 seconds of rest in between each exercise and 60 seconds of rest between rounds
  • Attempt to get as many reps in as possible

 

Day 3

A1. Goblet Squat                                   5X10
A2. Alternating Dumbbell OHP             5X10/arm
A3. Inverted Row                                  5X10
A4. Kettlebell Swing                             5X20
A5. Airdyne                                           5X1 minute as fast as possible

  • Take 30 seconds of rest in between each exercise and 90 seconds of rest in between rounds

B1. Bodyweight Squat                           5X15s
B2. Wall Ball                                         5X15s
B3. Vertical Jumps                                5X15s
B4. Walking Lunges                              5X15s

  • Take 20 seconds of rest in between each exercise

C. Slider Knee Tucks                             4X10
C2. Slider Alternating Knee Tucks        4X10
C3. Body Saw                                       4X10

  • No rest in between exercises, 60 seconds of rest between rounds

Week 3

Day 1

A1. DB RLESS                                          5X8/leg
A2. Pull Ups                                           5X12
A3. Thrusters                                         5X15
A4. Jump Rope                                      5X100

  • Take 30 seconds of rest in between each exercise and 60 seconds of rest in between rounds

B. Tredmill                                            8X30s jog/30s run/1 min walk

  • Keep track of speed, the run portion should be challenging

C. Hanging Leg Raise                            4X12

Day 2

A1. DB Step Ups                                     5X12/leg
A2. Rennegade Rows                             5X12/arm
A3. Ball Slams                                       5X15
A4. Burpees                                           5X15

  • Take 30 seconds of rest between each exercise and 60 seconds of rest in between rounds

B. Rower                                                12X200m

  • Descend time 1-3 (numbers 1, 4, 7, and 10 are easy; 2, 5, 8, and 11 are moderate; 3, 6, 9, and 12 are fast)
  • Take 30 seconds of rest in between each 200 meter row

C1. Touch Jumps                                   6X15s
C2. Mountain Climbers                         6X15s
C3. Push Ups                                         6X15s

  • Take 15 seconds of rest in between each exercise and 30 seconds of rest between rounds
  • Attempt to get as many reps in as possible

 

Day 3

A1. Goblet Squat                                   5X12
A2. Alternating Dumbbell OHP             5X12/arm
A3. Inverted Row                                  5X12
A4. Kettlebell Swing                             5X20
A5. Airdyne                                           5X1 minute as fast as possible

  • Take 30 seconds of rest in between each exercise and 60 seconds of rest in between rounds

B1. Bodyweight Squat                           5X15s
B2. Wall Ball                                         5X15s
B3. Vertical Jumps                                5X15s
B4. Walking Lunges                              5X15s

  • Take 30 seconds of rest in between each exercise

C. Slider Knee Tucks                             4X12
C2. Slider Alternating Knee Tucks        4X12
C3. Body Saw                                       4X12

  • No rest in between exercises, 60 seconds of rest between rounds

Week 4 (Recovery)

Day 1

A1. Thrusters                                        3X10
A2. Bent Over Row                               3X10
A3. Dumbbell RDL                                3X10
A4. Step Ups                                        3X10
A5. Dumbbell Bench Press                   3X10

  • Take 30 seconds of rest in between each movement
  • Weights should feel light

B. Treadmill                                          5X30s walk/30s run

C. Side Plank                                         3X30s/side 30s

Day 2

A.  Rower                                               1500 meters (500 easy/500 moderate/500 fast)

B.  Airdyne                                             2 miles (1 mile easy/1 mile moderate)

Day 3

A1.  Kettlebell Swing                              3X20

A2.  1-Arm Overhead DB Press               3X10/arm

A3.  1-Arm DB Row                                3X10/arm

A4.  Push Ups                                        3X10

  • Take 30 seconds of rest between each movement
  • Use light weight

B.  Treadmill                                          5X(30 seconds run/30 seconds walk)

C.  Body Saw                                          3X10