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Weight Loss 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
9 minutes/day | 3 days/week | 4 weeks
Good for
Fat Loss, Lose Weight
Equipment
Bodyweight, Suspension (TRX), 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
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

 Rest only after doing the 4 exercises in each Set. 

Circuit
Burpees to Front Kick
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Power Skips demonstrationPlay Power Skips demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 30 reps, (rest 60s)
Alternating with jump
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jumps
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

 Rest only after doing the 4 exercises in each Set. 

Circuit
Burpees to Front Kick
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Power Skips demonstrationPlay Power Skips demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 30 reps, (rest 60s)
Alternating with jump
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jumps
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

 Rest only after doing the 4 exercises in each Set. 

Circuit
Burpees to Front Kick
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Power Skips demonstrationPlay Power Skips demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 30 reps, (rest 60s)
Alternating with jump
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jumps
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3 sets, 30 reps, (rest 60s)
Alternating
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/25/2019, UTC


Last Updated: 7/12/2021, UTC

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