Free personalized workout plan

Weight Loss 3

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

38 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 exp

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Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

38 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 exp

Show More

Equipment

Bodyweight, Cable, Dumbbell, Suspension (TRX)

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:   As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Load: Try Increase on 2 and 3 Set. 

 Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

 Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

 Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

Week 2

Tempo:   As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Load: Increase by 10 to 20% in all exercises except shoulder exercise where you should increase by 5 to 10%. Try to increase on 2 and 3 Set. 

Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

 Rest only after doing the 4 exercises in each Set. 

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps60s
1B. Suspension Pull Up3 sets15 reps60s
1C. Power Skips3 sets30 reps60s
Alternating
1D. Bird Dog Push Up3 sets30 reps60s
Alternating
2A. Bodyweight Lunge3 sets30 reps60s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps60s
2C. Box Jumps
Box Jumps
3 sets15 reps60s
2D. Wood Chop with Rope Attachment3 sets30 reps60s
Alternating

Week 3

Tempo:   As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Load: Increase by decreasing rest to 30''. Try to increase on 2 and 3 Set. 

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Week 4

Tempo:   As fast as you can - at least 0,5''/0,5'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Load: Increase by 10 to 20% in all exercises except shoulder exercise where you should increase by 5 to 10%. Try to increase on 2 and 3 Set. 

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Rest only after doing the 4 exercises in each Set.

ExerciseSetsRepsRestNotes
1A. Burpees to Front Kick
Burpees to Front Kick
3 sets15 reps30s
1B. Suspension Pull Up3 sets15 reps30s
1C. Power Skips3 sets30 reps30s
Alternating
1D. Bird Dog Push Up3 sets30 reps30s
Alternating
2A. Bodyweight Lunge3 sets30 reps30s
Alternating with jump
2B. Dumbbell Clean and Press
Dumbbell Clean and Press
3 sets1 reps30s
2C. Box Jumps
Box Jumps
3 sets15 reps30s
2D. Wood Chop with Rope Attachment3 sets30 reps30s
Alternating

Date Created: 2/25/19, 2:57 PM


Last Updated: 5/20/20, 2:18 AM

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