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

Source

myworkouts

Equipment

Dumbbell, Exercise Ball, Machine, Medicine Ball

Average Exertion

Average Cardio Intensity

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

Equipment

Dumbbell, Exercise Ball, Machine, Medicine Ball

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

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

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	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

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	60s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	60s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	60s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	60s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	60s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	60s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	60s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	60s	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

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	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

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Squat To Shoulder Press ▶	3 sets	15, 20, 25 reps	30s
2. Close-Grip Front Lat Pulldown ▶	3 sets	15, 20, 25 reps	30s
3. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	3 sets	15, 20, 25 reps	30s
4. Exercise Ball Dumbbell Bench Press ▶	3 sets	15, 20, 25 reps	30s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.
6. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	3 sets	15, 20, 25 reps	30s
7. Wall Ball Sit Up Wall Ball Sit Up by CrossFit 310	3 sets	15, 20, 25 reps	30s
8. Dumbbell Romanian Deadlift ▶	3 sets	15, 20, 25 reps	30s
9. Medicine Ball Wood Chops Medicine Ball Diagonal Wood Chop by FitSkiing	3 sets	15, 20, 25 reps	30s	Each side, with no rest between.

Weight Loss 2.1

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 1

Day 3

Day 5

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