Fitness

Weight Loss Exercise Routine – Basic Information

Weight Loss Exercise Routine
Weight Loss Exercise Routine

Duration: 4 weeks
Training days: 3 a week
Rest days: We should not train two days in a row to try to promote muscle recovery
Rest times between sets: One minute, unless otherwise indicated
Material: None
Difficulty level: Beginner

Weight Loss Exercise Routine – Description

Before starting this exercise routine to lose weight, let’s explain what the warm-up should be.

Heating:

Cardio activity at low intensity: jogging, exercise bike, elliptical, treadmill or if we do not have such material or we can not go down for a run, we can do short series of crossfit crunches, push-ups and squats before starting, doing combinations of 5 crunches, 4 squats and 3 push-ups (with knees if necessary) at a low pace to warm up. Minimum 5 laps, but it is not necessary to go fast, because we want to put the body in tune.

Stretches: Afterwards, it is convenient to perform localized stretches on the ankles, knees, elbows, neck, shoulder and wrists to avoid suffering injuries and improve our performance during the development of this routine.

Approach series: The reason why approach beings are made is to activate our central nervous system and improve our performance when training. The following proposed combination, yes it should be done at full speed, because we want to accelerate the heart rate by increasing the number of beats: 5 laps, with 15 seconds of rest in each of them of 7 crossfit abdominals, 5 squats, 3 push-ups (with knees if necessary). It should be noted that between exercise there will be no rest, only between turns.

Weight Loss Exercise Routine – Men

Men Strong Workout Routine
Men Strong Workout Routine

Monday

Squats: 5 sets of 10 reps
Strides: 5 sets of 10 repetitions (10 per leg)
Burpees: 3 sets for 10 reps
Crossfit crunches: 3 sets of 15 reps
Oblique sit-ups: 3 sets of 10 reps

Wednesday

Push-ups with supported knees (in case it cannot be done in the normal way): 3 sets of 10 repetitions
Push up or eccentric push-ups: 3 sets of 5 reps (video below)
Push-ups with knees supported: 3 sets of 7 repetitions
Vertical scissors: 3 sets of 10 repetitions
Bicycle crunches: 3 sets of 10 repetitions

Friday

40 seconds squatting
20 seconds rest
40 seconds doing push-ups with knees supported
20 seconds rest
40 seconds doing crossfit crunches
20 seconds resting
40 seconds doing burpees
20 seconds resting
40 seconds squatting
20 seconds rest
40 seconds doing push-ups with knees supported
20 seconds rest
40 seconds doing crossfit crunches
20 seconds resting
40 seconds doing burpees
20 seconds resting

Weight Loss Exercise Routine – Women

Weight Loss Exercise Routine - Women
Weight Loss Exercise Routine – Women

Monday

Squats: 5 sets of 10 reps
Strides: 2 sets of 12 repetitions
Buttock kick: 2 sets of 12 reps
Crunch: 3 sets of 10 reps
Oblique crunch: 3 sets of 10 reps

Wednesday

Push-ups with supported knees: 4 series to failure
Eccentric push-ups: 3 sets of 5 reps
Crossfit crunches: 3 sets of 10 reps
Vertical scissors: 3 sets of 10 repetitions
Bicycle crunches: 3 sets of 10 repetitions

Circuit: 5 laps of the following combination of exercises, trying to do it in the shortest possible time, resting between exercises as little time as possible so that we can face a new repetition. We will take time and try to improve it week by week.

Crossfit crunches: 10 reps
Squats: 10 reps
Crossfit crunches: 10 reps
Push-ups with knees supported: 5 repetitions
Strides: 5 repetitions per leg

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