Weight Loss Level 2: Week 1: Day 1

There are 4 workouts for this week. Perform each workout once,following the indicated intensity.

Perform each exercise in a circuit for 1 minute each, resting for60 seconds at the end of the circuit.Perform 2 full circuits.

Run In Place

Card

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Sets Reps Weight Notes

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Run in place in an uprightposition swinging your armsby your sides. Your hands should swing upto about chest height in frontand back down to your hip.

Squat

Legs

Sets Reps Weight Notes

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6

1 - Stand upright holdingdumbbells by your sides withyour feet flat, shoulder-widthapart.2 - Lower your body towardthe floor, sending your hipsback and down and bendingyour knees.3 - Push through your heels toreturn to the start position. Keep your back flat andhead up throughout themovement.Equipment Sub: Plates,Kettlebells Page 1 of 5

Weight Loss Level 2: Week 1: Day 1

Reciprocal Incline Press

Ches

t

Sets Reps Weight Notes

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1 - Lie on an incline benchwith one dumbbell at shoulderlevel, elbow bent and theother up over your chest withyour arm straight.2 - Press one dumbbell upuntil your arm is straight whilelowering the other to shoulderlevel. Both dumbbells should bemoving at the same time, butin opposite directions.Equipment Sub: Kettlebells

Bent Over Row

Back

Sets Reps Weight Notes

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1 - Bend forward at your waistwith your knees slightly bentand your back flat whileholding dumbbells with yourarms straight and palmsfacing in.2 - Lift the dumbbells up to thesides of your chest. Lower the dumbbells back toa straight arm position,keeping your back flatthroughout.Equipment Sub: Barbell,PlatesPush Press

Shou

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Sets Reps Weight Notes

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Stand upright holdingdumbbells at shoulder heightwith your elbows bent andpalms forward.1 - Bend your hips and kneesslightly.2 - Quickly thrust thedumbbells overhead,extending your arms and legs. Keep your back flatthroughout the movement.Equipment Sub: Barbell

Run In Place

Card

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Sets Reps Weight Notes

1

2

3

4

5

6

Run in place in an uprightposition swinging your armsby your sides. Your hands should swing upto about chest height in frontand back down to your hip.

Page 2 of 5

Weight Loss Level 2: Week 1: Day 1

Anterior Lateral Step Up

Legs

Sets Reps Weight Notes

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1 - Stand to the side of abench with one foot on thebench slightly in front holdingdumbbells by your sides.2 - Push down on top foot,stepping up and laterally ontothe bench. Step down and back with theoutside foot, keeping the otheron the bench. Complete all reps on oneside before switching to theother side.Equipment Sub: Barbell,Plates

Upright Row

Shou

lder

sSets Reps Weight Notes

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1 - Stand upright holding thedumbbells at your thighs withyour arms straight and palmsfacing back.2 - Raise the dumbbells up tojust below your chin, keepingyour elbows above yourhands. Keep the dumbbells close toyour body.Equipment Sub: Barbell, Plate

Modified Self Row

Back

Sets Reps Weight Notes

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1 - Hold onto a suspendedstraight bar with a wide grip,your arms straight, knees bentand your feet on the floor.2 - Pull your chest up to thebar, bending at the elbows,keeping your back straight. Lower your body back to astraight arm position.

Push Up to T

Ches

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Sets Reps Weight Notes

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1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition, then raise one handto the ceiling while rotatingyour body to the same sideand look up at your hand. Lower your body back to thestart position and repeat to theother side. Alternate sides with eachrep.

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Weight Loss Level 2: Week 1: Day 1

Run In Place

Card

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Sets Reps Weight Notes

1

2

3

4

5

6

Run in place in an uprightposition swinging your armsby your sides. Your hands should swing upto about chest height in frontand back down to your hip.

Split Squat

Legs

Sets Reps Weight Notes

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6

1 - Stand upright with yourfeet split front to back holdingdumbbells at your sides.2 - Lower your body towardthe floor, bending at the hipsand knees and leaning yourtorso slightly forward with yourweight on the front leg.3 - Push off the front foot toreturn to start position,keeping your back flat andyour head up throughout themovement. Complete all reps on oneside before switching to theother side.Equipment Sub: Plates,Kettlebells

Military Press

Shou

lder

s

Sets Reps Weight Notes

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1 - Sit upright holdingdumbbells at shoulder heightwith your elbows bent andyour palms facing forward.2 - Press the dumbbellsoverhead, extending yourarms fully. Keep your back flat andremain upright throughout themovement.Equipment Sub: Barbells

Reciprocal Bent Over Row

Back

Sets Reps Weight Notes

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1 - Bend forward at your waistwith your knees slightly bentand your back flat holding onedumbbell at chest level andthe other with your armstraight.2 - Lift one dumbbell straightup to your chest whilelowering the other to a straightarm position, keeping yourback neutral/flat throughout. Both dumbbells should bemoving at the same time, butin opposite directions.Equipment Sub: Kettlebells,Plates

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Weight Loss Level 2: Week 1: Day 1

Incline Power Push Up

Ches

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Sets Reps Weight Notes

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1 - Support your body on yourtoes and hands with yourelbows bent and your handsup on a step.2 - Rapidly push up off thestep with your hands. Land with your hands backon the step, lowering yourchest back down andimmediately push up again.

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