15 Apr Home Weight Loss Training Plan
Okay, I have had several people ask me what they could do at home to help with the weight loss. This program is amazing and is based on something I wrote on my performance training blog earlier today and since I don’t want to bore you with the scientific details. Anyways, the article I read was pretty interesting and basically said that less is more. All you need is a timer or stopwatch. Each motion is done with moderate to fast speed, form must be maintained. You can do this training for 4 weeks, increasing the sets each week by one. In combination with our nutrition program, the fat will melt off fast.
Day 1 (Rest: easy jog on spot)
- Push Ups 4 sets of 10s with 20s break (easy jog on spot)
- Squat Jumps 4 sets of 10s with 20s rest
- Pull ups 4 sets of 10s with 20s rest (feet on chair if necessary)
- Plank 4 sets of 20s/10s rest
- Reverse Plank 4 sets of 20s/10s rest
Day 2
- 20 min Walk/Run with 10s Sprint every 1 min (increase total time by 1 min each week)
Day 3 (Rest: easy jog on spot)
- Incline push ups (can be on knees) 4 sets of 10s with 20s break
- Rubber band rows 4 sets of 10s with 20s break
- Alternating lunges (or lunge switch jump if you can maintain hip/knee/ankle stabilization) 4 sets of 10s with 20s break
- One legged Bridge (raise/lower hip) 4 sets of 10s with 20s break
- Supine (on your back) Leg Raise Hold 4 sets of 10s with 20s break (make sure a neutral spine is maintained)
Day 4
- Off (Active Rest 30 min Walking)
Day 5
- 20 min Hill of Death – Find a hill in your neighborhood and pedal hard for 10s on your bike up the hill, then coast back down (35 s of rest and repeat) Increase by one set each week.
Day 6
- Repeat Day 1
Day 7
- Off (Active Rest 30 min Walking)
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