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Weight Loss 2.1

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week | 4 weeks
Good for
Fat Loss, Lose Weight
Equipment
2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Exercise Ball, 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

Week 1

Day 1: Full Body

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest

Day 7: Rest


Full Body

Scroll to top

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

Full Body

Scroll to top

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

Full Body

Scroll to top

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

Date Created: 2/24/2019, UTC


Last Updated: 5/20/2020, UTC

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