Free personalized workout plan

Weight Loss 2.1

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

83 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
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 expenditur

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Equipment

Dumbbell, Exercise Ball, Machine, Medicine Ball

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

83 minutes

Genders

Female, Male

Days per week

3 days

Goals

Fat Loss (Female | Male)
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 expenditur

Show More

Equipment

Dumbbell, Exercise Ball, Machine, Medicine Ball

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Physiological effect: Metabolic gains.  Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization.

This workout will increase your aerobic and anaerobic threshold capacity resulting in a improvement in your ability to recruit and use your fat sooner and faster, allowing you to endure in long periods of effort at a higher intensity.   

Training  characteristics: Full body workout to recruit all major muscles and workout upper and lower limbs at the same time increases energy expenditure. 

Tempo:   1''/1'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours



ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

Week 2

 Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10% 

Tempo:   1''/1'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours


ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps60s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps60s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps60s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps60s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps60s
7. Wall Ball Sit Up3 sets15, 20, 25 reps60s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps60s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps60s
Each side, with no rest between.

Week 3

Load: Increase by decreasing rest time to 30''

Tempo:   1''/1'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours


ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

Week 4

 Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%  

Tempo:   1''/1'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours


ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets15, 20, 25 reps30s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets15, 20, 25 reps30s
3. Leg Curl (on stability ball)3 sets15, 20, 25 reps30s
4. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 sets15, 20, 25 reps30s
5. Walking Dumbbell Lunge3 sets15, 20, 25 reps30s
Each side, with no rest between.
6. Standing Dumbbell Upright Row3 sets15, 20, 25 reps30s
7. Wall Ball Sit Up3 sets15, 20, 25 reps30s
8. Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
3 sets15, 20, 25 reps30s
9. Medicine Ball Wood Chops3 sets15, 20, 25 reps30s
Each side, with no rest between.

Date Created: 2/24/19, 11:50 PM


Last Updated: 5/20/20, 2:22 AM

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