Weight Loss Fitness Programming Week #1
Workout #1
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-1 Mile Run/Jog/Brisk Walk
Rest 5 Min:
-1 Mile Run/Jog/Brisk Walk
Stretch
Workout #2
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
12 Rounds (as fast as possible)
-2 Minutes on Bike (AFAP = As Fast As Possible)
-Rest 1 minute; Repeat for a total of 12 Rounds
Stretch
Workout #3
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-3 Rounds (take 2 Minute rest between each round)
-20 Walking Lunges
-15 Second Plank Hold
-10 Push Ups from knees
-5 Air Squats
Stretch
Workout #4
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-15 Minutes on Treadmill @ 80% MEP
Rest 1 Minute:
-15 Minutes on Elliptical @ 80% MEP
Rest 1 Minute
-15 Minutes on Recumbent Bike @ 80% MEP
Work #2:
-50 Jumping Jacks (AFAP)
Stretch
Workout #5
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-5 Mile Walk at comfortable pace.
Stretch
Weight Loss Fitness Programming Week #2
Workout #1
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-8 Minutes on Stationary Bike (AFAP/AHAP)
Rest 2 Minutes:
-8 Minutes on Treadmill (AFAP/AHAP)
Rest 2 Minutes
-8 Minutes on Elliptical (AFAP/AHAP)
(if they don't have all this specific equipment, then improvise. Maybe do one of them twice, or walk outside)
Rest 5 Minutes:
Work #2:
-50 Sit Ups (AFAP)
Stretch
Workout #2
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-400 M Run (AHAP) (go at a pace definitely outside your comfort zone)
Rest 4 Min:
-400 M Run
Rest 4 Min:
-400 M Run
Rest 4 Min:
Work #2:
-30 Push Ups (AFAP)
Stretch
Workout #3
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
16 Minute AMRAP (As Many Rounds As Possible in 15 Minutes, once thru all these movements is 1 Round)
-4 Burpees
-8 Sit Ups
-12 Lunges
Stretch
Workout #4
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-Run 1 mile for time;
Rest 10 Min:
-Run 1/2 mile for time;
Rest 10 Min:
-Rest 1/4 mile for time
Stretch
Workout #5
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-60 Minute Recovery Swim (rest as needed)
Stretch
Weight Loss Fitness Programming Week #3
Workout #1
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
For 40 Minutes (on the track) alternate between
-1 Minute Jog (as fast as possible although slower than a sprint)
-1 Minute Walk (at a comfortable pace)
Rest 5 minutes:
Work #2:
-100 Walking Lunges; 50 each leg (AFAP)
Stretch
Workout #2
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
10 Rounds for time;
-5 Squats
-5 Push Ups
-5 Sit Ups
Stretch
Workout #3
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-20 Minutes on Elliptical @ 60-70% Max Effort Pace
Rest 5 Min:
-20 Minutes on Treadmill @ 60-70% Max Effort Pace
Stretch
Workout #4
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-1st) For 5 Minutes; hold a Plank for 20 seconds and then rest the remaining 40 seconds
Rest 1 Minute:
-2nd) For 5 Minutes; do Jumping Jacks for 20 seconds and then rest the remaining 40 seconds
Rest 1 Minute:
-3rd) For 5 Minutes; do Wall Push Ups for 20 seconds and then rest the remaining 40 seconds
Rest 1 Minute:
-4th) For 5 Minutes; do Air Squats for 20 seconds and then rest the remaining 40 seconds
Stretch
Workout #5
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-15 Minutes on Stationary bike (as fast and hard as you can)
Rest 2 Minutes
-15 Minutes on Treadmill ( as fast and hard as you can)
Rest 2 Minutes
-15 Minutes on Elliptical (as fast and hard as you can)
Rest 2 Minutes
(if they don't have all this specific equipment, then improvise. Maybe do one of them twice, or walk outside)
Stretch
Weight Loss Fitness Programming Week #4
Workout #1
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
5 Rounds
-:30 Plank
-20 Sit Ups
-15 Calorie Row
-10 Push Ups
-5 Burpees
Rest 3 Minutes between each Round
Stretch
Workout #2
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
Every Minute on the Minute for 15 Minutes (also known as EMOM although the time component may change)
-2 Burpees
-50 M Sprint
(this will start out easy and grow more difficult as the time increases. If you cannot complete all 4 reps of either/both, then do as many as you can)
Rest 5 minutes:
Work #2:
15 Min on Elliptical. (or Treadmill or Stair climber) @ 80% MEP
Stretch
Workout #3
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
8 Rounds with 1 Minute rest between each set (Go AFAP in each Round)
-5 Push Ups
-10 Air Squats
-15 Sit Ups
Stretch
Workout #4
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
-5 Minutes on Recumbent Bike (AFAP/AHAP)
Rest 2 Minutes:
-5 Minutes on Rower (AFAP/AHAP)
rest 2 Minutes:
-5 Minutes on Stair climber (AFAP/AHAP)
Rest 5 minutes and Repeat:
Stretch
Workout #5
Warm Up: 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-10 Jumping Jacks
-5 Sit Ups
-5 Push Ups (from knees if necessary)
-10 Walking Lunges
Work:
45-60 Min Jog/Hike/Fast Pace Walk @ 80% MEP
Stretch
WORKOUT LEGEND (GLOSSARY)
SI= Short Interval
LI= Long Interval
m= Meter
M = Mile
y = Yards
' = Feet
@bodyweight= load your body weight to the bar
BW= body weight Load your body weight to the bar
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
C2 = Concept 2 Rower
TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE = Rate of perceived exertion , See RPE scale below.
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute.
On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.
Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.
Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
AMRAP= As Many Rounds As Possible
AFAP= As Fast As Possible
Rx = as prescribed
"Unbroken" = if you come off the bar, you start that element again until completion
Strength and Conditioning WODS
# = lbs
Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common
Accommodating Resistance = Use of bands and/ or chains
OHS = Overhead Squat
Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.
1RM = 1 rep max
% percentage of weight will be listed for personal and individual strength programming.
ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval
Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.
"Double Up"= Up and back only touching a toe to the ground before ascend
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