Wk 1 Lose 16 lbs & Triple your Strength in 8 Weeks
Lose 16 Pounds of Nasty Fat and Triple your Strength in 8 Weeks Week 1 Week 1 needs to start on a Monday. It’s very simple how we’re going to do this, and you’re going to love the transformation that happens to your body at the end of the 8 weeks. Briefly, here’s what the week is going to look like: Monday Bodyweight Training Tuesday Interval Training Wednesday Bodyweight Training Thursday Interval Training Friday Bodyweight Training Saturday Interval Training Sunday Active Recovery (Rest day) The plan for weeks 1-4 is to do 3 sessions of resistance training (bodyweight workouts) and 3 sessions of interval training. The good news is these exercises are simple, quick, and don’t require an expensive gym membership. Let’s get started on what we’re looking at for our Bodyweight Training. The following exercises are in Super Sets. This means you do an upper body exercise, than a lower body exercise, THEN rest. Make sure you move as quickly between the two exercises as possible, as a rest will only reduce the intensity and fat loss. First, you need to perform the following exercises in the Super Set: 10 Full Cleans 10 Prisoner Squats Keep your hand behind your head, if you can. You are pretending you are a prisoner, with your legs and wrists shackled together. When you squat down, try to get your thighs to be parallel with the floor. The best way to do this is to sick your bottom out more than usual. Rest for 1 Minute 10 Stationary Lunges (Left leg, then right leg count as ONE repetition. You’ll need to drop your left knee and right knee down 10 times each.) Don’t let your knees touch the ground, and keep your hands at your sides 10 Bicep Curls I’m using Bodylastic Bands, which you can get HERE. Otherwise, you can use water jugs filled with water or sand. Rest for 1 Minute Bear Crawl (20 Seconds) Just get on the floor and go back and forth. If you can do it for 30 or 45 seconds, that’s even better. The goal will be to do it fast and hard for 1 straight minute by the end of the program – no sweat! I know it looks silly, but it uses all of your body, and gets your wrists strong – which is very important for pushups, pull-ups, and so many things in life. Rest for 1 Minute Repeat EVERYTHING 2 more times.
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