Weight Loss 3

By Pedro Bernardes

	Advanced (3+ years)
	26 minutes/day \| 3 days/week \| 4 weeks
	Fat Loss, Lose Weight
	Bodyweight, Suspension (TRX), 2 x Dumbbell, Box, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Rest only after doing the 4 exercises in each Set.

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpees to Front Kick	3 rounds	15 reps	0s
1B.Suspension Pull Up	3 rounds	15 reps	0s
1C.Power Skips See Exercise Notes	3 rounds	30 reps	0s
1D.Bird Dog Push Up See Exercise Notes	3 rounds	30 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bodyweight Lunge See Exercise Notes	3 rounds	30 reps	0s
2B.Dumbbell Clean and Press	3 rounds	1 reps	0s
2C.Box Jump	3 rounds	15 reps	0s
2D.Wood Chop with Rope Attachment See Exercise Notes	3 rounds	30 reps	60s

Day 3

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Rest only after doing the 4 exercises in each Set.

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpees to Front Kick	3 rounds	15 reps	0s
1B.Suspension Pull Up	3 rounds	15 reps	0s
1C.Power Skips See Exercise Notes	3 rounds	30 reps	0s
1D.Bird Dog Push Up See Exercise Notes	3 rounds	30 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bodyweight Lunge See Exercise Notes	3 rounds	30 reps	0s
2B.Dumbbell Clean and Press	3 rounds	1 reps	0s
2C.Box Jump	3 rounds	15 reps	0s
2D.Wood Chop with Rope Attachment See Exercise Notes	3 rounds	30 reps	60s

Day 5

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Rest only after doing the 4 exercises in each Set.

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpees to Front Kick	3 rounds	15 reps	0s
1B.Suspension Pull Up	3 rounds	15 reps	0s
1C.Power Skips See Exercise Notes	3 rounds	30 reps	0s
1D.Bird Dog Push Up See Exercise Notes	3 rounds	30 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bodyweight Lunge See Exercise Notes	3 rounds	30 reps	0s
2B.Dumbbell Clean and Press	3 rounds	1 reps	0s
2C.Box Jump	3 rounds	15 reps	0s
2D.Wood Chop with Rope Attachment See Exercise Notes	3 rounds	30 reps	60s

Date Created: 2/25/2019, UTC

Last Updated: 7/12/2021, UTC

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