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Last Updated on January 7, 2021
Will you be sore? Yes. Will you feel over trained? Yes. But don’t worry, your body is made to adapt, and one of the ways it will adapt to this crazy schedule is to turn your metabolism into a raging inferno and melt away body fat. After 3 straight weeks of intense training, you will finally discover that “new you” this new year.
WORKOUT SUMMARY
Lose Fat
Full Body
Beginner
7
Male & Female
MONDAY
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 5 | 5 |
| 2. Circuit A | 5 Rounds | |
| a. Front Squat | 5 | 5 |
| b. Med Ball Thruster Throws | 5 | 10 |
| c. Med Ball Slams | 5 | 10 |
| d. Treadmill Walk. 3mph @ 10% incline | 5 | 2 minutes |
| 3. Circuit B | 3 Rounds | |
| a. Hamstring Bridge | 3 | 5 (each side) |
| b. Glute Bridge | 3 | 10 (w/ 3 sec hold at top) |
| 4. Plank (switch positions as needed) | 1 | 6 min |
TUESDAY
| Exercise | Sets | Reps |
|---|---|---|
| 1. Superset | 7 Sets | |
| a. Dumbbell Chest Press | 2, 5 | 10, 5 |
| b. T-Bar Row | 2, 5 | 10, 5 |
| 2. Circuit | 5 Rounds | |
| a. Close Grip Barbell Bench Press | 5 | 5 |
| b. Wide Grip Lat Pull Downs | 5 | 5 |
| c. Wide Grip Bench Press | 5 | 8 |
| d. Underhand Lat Pull Downs | 5 | 8 |
| e. Bike or Airdyne | 5 | 3 min (sprint last 15 sec of each min) |
| 3. Bike | 12 min | 1 min light, 1 min medium, 1 min heavy resistance |
WEDNESDAY
| Exercise | Reps |
|---|---|
| a. Barbell Rollout or Ab Wheel | 12 reps |
| b. Stability Alternates | 10 reps (each side) |
| c. Hip Dips | 10 reps on bench (each side) |
| d. Barbell Crunches | 20 Reps |
| e. Rest | 1 Minute |
THURSDAY
| Exercise | Sets & Reps |
|---|---|
| 1. Dumbbell Shoulder Iso-Press | 1×10, 1×8, 3×5, 1×3 |
| 2. Circuit | 5 Rounds |
| a. Shoulder Flys | 5×10 |
| b. Jump Rope | 5×1 minute |
| c. Front Raises | 5×10 |
| d. Jump Rope | 5×1 minute |
| e. Rear Delt Flys | 5×10 |
| f. Jump Rope | 5×1 minute |
| g. Barbell Shrugs | 5×10 |
| h. Jump Rope | 5×1 minute |
FRIDAY
| Exercise | Sets & Reps |
|---|---|
| 1. Squat | 1×10, 3×5, 3×3 |
| 2. Superset | 3 Sets |
| a. Split Squats | 4 reps, each leg |
| b. Jump Lunges | 5 reps, each side |
| c. Bike | 2 minutes |
| 3. Core Circuit | 3 Rounds |
| a. Walk Outs | 20* |
| b. Treadmill Speed Walk (15% Incline) | 1 Minute |
| c. Pikes | 20* |
| d. Treadmill Speed Walk (15% Incline) | 1 Minute |
| e. Ab Wheel | 20* |
| f. Treadmill Speed Walk (15% Incline) | 1 Minute |
| *decrease core reps by 5 each round | |
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