INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
ACTIVATION & STABILIZATION PHASE
Lower Body Workout One
Dynamic Warm Up
Movements:
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
- Treadmill Run or Walk (increase speed to .5 every minute). = 1 set x 10 minutes total time
- Kneeling Twist with Reach (2 sets x 10 Reps Per Side).
- Kneeling Side lunge to Open chest (2 sets x 10 Reps Per Side).
- Forward Lunge with Twist (2 sets x 10 Reps Per Side).
- Prisoner Squats (2 sets x 10 Reps).
Resistance Training
Dumbbell Goblet Squats
Notes:
Elevate your heels with 2 small plates if you have tight calves and can't go down below the knees.
- 4 Sets
- 15 Reps
- 421 Tempo
- 60 sec rest between each set
Dumbbell Reverse Lunges
Notes:
Take your time wit the movement. Squeeze your glutes at the top of the movement.
- 4 Sets
- 12 Reps Per Side
- 421 Tempo
- 60 sec rest between each set
Leg Press Machine
Notes:
Place feet in the middle and do not lock your knees at the top.
- 4 Sets
- 15 Reps
- 421 Tempo
- 60 sec rest between each set
Fixed Barbell Hip Thrust
Notes:
Pause and squeeze the glutes at the top of the contraction.
- 4 Sets
- 20 Reps
- 421 Tempo
- 60 sec rest between each set
Clamshells & Frog Pumps
Notes:
This is a superset so perform the first exercise and immediately follow by second exercise . Use small bands for frog puns for extra resistance if needed.
Clamshells
- 4 Sets
- 20 Reps
- 421 Tempo
- 0 sec rest
Frog Pumps
- 4 Sets
- 20 Reps
- 421 Tempo
- 60 sec rest
Core Burn Out
Movements:
This a core circuit so perform each movement back to back, no rest in between movements. Repeat for 3 rounds. Take 45 second rest after each set.
- Deadbugs (3 sets x 30s)
- Single Leg Extended Crunch (3 sets x 15s Per Legs -30s total).
- Crunch Hold (3 sets x 30s).
- Birddog (3 sets x 30s Per Side).
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