INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
ENDURANCE PHASE
Lower Body Deadlift Workout Three
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
- Prisoner Squats (2 sets x 12 Reps).
- Hip Opener (2 sets x 10 Reps Per Side).
- Band Lateral Walks (2 sets x 15 Steps Per Side).
- Deadbugs (2 sets x 12 Reps Per Side).
Resistance Training
Dumbbell Deadlift & Dumbbell Swings
Notes:
*** Superset***
Dumbbell Deadlift
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Dumbbell Swings
- 4 Sets
- 30 sec Reps
- XXX Tempo
- 45 sec rest
Dumbbell Split Squats & Split Jumps
Notes:
*** Superset***
Dumbbell Split Squats
- 4 Sets
- 10 Reps Per Side
- 202 Tempo
- 0 sec rest
Split Jumps
- 4 Sets
- 30 sec Reps Per Side
- XXX Tempo
- 45 sec rest
Leg Press Machine & Forward Jumps/ Back Shuffles
Notes:
*** Superset***Leg press feet high & wide, toes pointing out.***
Leg Press Machine- Feet high and wide
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
3 Forward Jumps / Back Shuffles
- 4 Sets
- 5 Reps
- XXX Tempo
- 45 sec rest
Back Extension & Single Leg Glute Bridges
Notes:
*** Superset***
Back Extension (Round Upper Back)
- 4 Sets
- 10 Reps
- 202 Tempo
- 0 sec rest
Single Leg Glute Bridges
- 4 Sets
- 10 Reps
- 202 Tempo
- 45 sec rest
Banded Frog Pumps & Bend Over Banded Kickbacks
Notes:
*** Superset***
Banded Frog Pumps
- 3 Sets
- 30 sec Reps
- 020 Tempo
- 0 sec rest
Bend Over Banded Kickbacks
- 3 Sets
- 30 sec Reps Per Side
- 020 Tempo
- 45 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)
- Med Ball Jack Knifes (3 sets x 15s Per Legs -30s total).
- Toe Touch (3 sets x 30s).
- Side Planks (3 sets x 30s Per Side).
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