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Weight Loss 2.1

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
83 minutes/day | 3 days/week | 4 weeks
Good for
Fat Loss, Lose Weight
Equipment
Dumbbell, Exercise Ball, Machine, Medicine Ball
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation. 

This time you are going to move your all body at the same time to increase energy expenditure and make your workout be more effective on your way to loose weight.

High intensity workouts are very important to trigger some responses and adaptation in several systems of the body that otherwise it wouldn't be possible. Hormonal, nervous, muscle and circulatory system demands will be high in this endurance strength metabolic workout. 

Like achieving most objectives and develop capacities, weight loss is linked to several different stages of workouts, each one with a different goal but all pointing in the some direction: raise your BMR (basal metabolic rate) by increasing muscle fibers so even when you are sleeping you are burning more calories then usually. With muscle vascularization you can better metabolize your fat.  

Here is a example of a workout to help you loose weight.

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Workout Overview


Day 1

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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
1. Dumbbell Squat To Shoulder Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
2. Close-Grip Front Lat Pulldown
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
3. Leg Curl (on stability ball)
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Exercise Ball Dumbbell Bench Press demonstrationPlay Exercise Ball Dumbbell Bench Press demonstration
4. Exercise Ball Dumbbell Bench Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5. Walking Dumbbell Lunge
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
6. Standing Dumbbell Upright Row
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Wall Ball Sit Up demonstrationPlay Wall Ball Sit Up demonstration
7. Wall Ball Sit Up
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Romanian Deadlift demonstrationPlay Dumbbell Romanian Deadlift demonstration
8. Dumbbell Romanian Deadlift
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Wood Chops demonstrationPlay Medicine Ball Wood Chops demonstration
9. Medicine Ball Wood Chops
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Day 3

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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
1. Dumbbell Squat To Shoulder Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
2. Close-Grip Front Lat Pulldown
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
3. Leg Curl (on stability ball)
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Exercise Ball Dumbbell Bench Press demonstrationPlay Exercise Ball Dumbbell Bench Press demonstration
4. Exercise Ball Dumbbell Bench Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5. Walking Dumbbell Lunge
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
6. Standing Dumbbell Upright Row
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Wall Ball Sit Up demonstrationPlay Wall Ball Sit Up demonstration
7. Wall Ball Sit Up
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Romanian Deadlift demonstrationPlay Dumbbell Romanian Deadlift demonstration
8. Dumbbell Romanian Deadlift
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Wood Chops demonstrationPlay Medicine Ball Wood Chops demonstration
9. Medicine Ball Wood Chops
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Day 5

Scroll to top

Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
1. Dumbbell Squat To Shoulder Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
2. Close-Grip Front Lat Pulldown
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
3. Leg Curl (on stability ball)
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Exercise Ball Dumbbell Bench Press demonstrationPlay Exercise Ball Dumbbell Bench Press demonstration
4. Exercise Ball Dumbbell Bench Press
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5. Walking Dumbbell Lunge
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
6. Standing Dumbbell Upright Row
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Wall Ball Sit Up demonstrationPlay Wall Ball Sit Up demonstration
7. Wall Ball Sit Up
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Romanian Deadlift demonstrationPlay Dumbbell Romanian Deadlift demonstration
8. Dumbbell Romanian Deadlift
3 sets, 15, 20, 25 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Wood Chops demonstrationPlay Medicine Ball Wood Chops demonstration
9. Medicine Ball Wood Chops
3 sets, 15, 20, 25 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/24/2019, UTC


Last Updated: 5/20/2020, UTC

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