High Intensity And Weight Loss Program

by admin on 11:31 PM

high intensity weight loss program High Intensity And Weight Loss ProgramStarting on the next page is your detailed 3 month high intensity weight loss program to help you reach your genetic potential. This workout plan consists of working out/cardio 4-5 days a week and is great if you want to lose fat and burn a lot of calories in your workout. This exercise routine will kick your butt and if you have the right mindset, will cause you to get in great shape quickly. It consists of 4 phases of workouts. I included some rest days because it is very important to give your body rest to recover. Your body grows while resting so it is imperative that you don’t work out on rest days. Make sure throughout these intense workouts to feel your body. This weight loss program is very challenging and will push your body to the limit. If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you. It will let you know when enough is enough. If you feel like you cannot complete the workout or that you need to take a short break, take it! After taking your break, you can then continue or just call it a day, rest, and come back the next day ready to work hard again. If a particular exercise is too challenging and/or causes pain, eliminate it from this exercise program. Feel free to email us at phenom.fitness.and.health@gmail.com and we’ll give you an alternate exercise to perform that may be a better option for your fitness goals.

Make sure to keep hydrated at all times. Carry a gallon of water with you wherever you go and drink constantly throughout the day.

Attached to all of the exercises is either a workout clip or a detailed description of how to do the exercise. For exercises that are repeated throughout this high intensity weight loss program, refer to a previous workout to see that specific exercise’s workout clip or description.

On all the exercises I included repetitions and amount of sets. However, I did not include the amount of weight. I have no idea what weight you are capable of lifting so as you go to the gym figure out what weight works best for you for each exercise. When the workout description says to do 15 reps, this means that you choose a weight that you can complete only 15 reps. Therefore, if you choose a weight and as you’re completing your 15th rep, you realize that you can probably do 5 additional reps, the weight you are using is not heavy enough. Choose a heavier weight that allow you to only complete 15 reps. The same goes the other way as well. If you choose a weight that allows you to complete only 10 reps, choose a lighter weight. Record all of your weights and reps in a journal. This will allow you to challenge yourself to improve, to see your progression, and to know what weight to choose for each high intensity exercise the next time you workout without having to think about it.

Last thing- When working out, make sure to use good form on all the exercises. Use slow, controlled movements and pay attention to detail in the exercise descriptions and workout clips to avoid any possibility of injury when completing this high intensity workout program.

 If you have any questions at all, don’t hesitate to email us and we will be more than happy to answer any questions.

The High Intensity Weight Loss Program

 

Week 1 of the High Intensity Weight Loss Program:

  •  Very high intensity with no rest in between exercises.
  •  Complete all exercises listed below continuously with no rest
  • After completing the set of exercises (called a circuit), take a 2 minute rest and repeat 2 additional times for a total of 3 circuits ( each circuit is considered one set)

Monday: Upper Body

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

Workout:

          Flat Bench Press- 15 repetitions (abbreviated as reps)

o   Bench Press Clip

          Pushups (until failure)

o   Pushups Clip

          Bent Over dumbbell row- 15 reps

o   Bent Over Dumbbell Row Clip

          Assisted Neutral Grip Pull-Ups (Use just enough assisted weight to allow you to do 15 reps)

o   Neutral Grip Pull-Up Clip

          Standing Dumbbell Bicep Curls- 15 reps

o   Standing Dumbbell Bicep Curls Clip

          Overhead Triceps Extension- 15 reps

o   Overhead Triceps Extension

          Lateral/Front Raises -10 reps each (So do 10 reps of lateral raises followed by 10 reps of front raises) Lateral Raises Clip / Front Raises Clip

          Standing Barbell Shoulder Press- 15 reps

o   Standing Shoulder Press Clip

          Captain’s Chair leg raise (abs) – until failure

o   Captain’s Chair Leg Raise Clip

          Crunches with legs in the air (abs) –until failure

o   With your legs in the air, crunch up so that your shoulder raises slightly above the ground

o   Hold for 2 seconds

o   Lower yourself to starting position and repeat

Take a 2 minute rest and repeat- Do this 3 times for a total of 3 sets.

Tuesday: Off

Wednesday: Legs/Core

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

          Body Weight Squats

Workout:

          Dumbbell Squats- 15 reps

o   Hold a dumbbell in each hand

o   Keep feet shoulder width apart and keep your chest up with head pointing forward

o   Lower yourself so that the angle in your knee joint is 90 degrees

o   Hold for a second and raise yourself to starting position

          Barbell Romanian Deadlifts -15 reps

o   Barbell Romanian Deadlifts Clip

          Split Squats- 15 reps each side

o   Split Squats Clip

          Squat Jumps- 15 jumps

o   Squat Jumps Clip

          Calf Raises- 15 reps

o   Calf Raises Clip

          Front Plank – 1 minute or until failure

o   Front Plank Clip

          Side Plank- 1 minute hold on each side or until failure

o   The same concept as a front plank except you are lying on one side

o   You will be leaning on your forearm with your other arm behind your back

o   Make sure your back is flat with no arch

o   Keep your feet staggered, not on top of each other

o   After completing one side, do the other side the exact same way

Take a 2 minute rest and repeat for a total of 3 sets

Thursday: Cardio Day!

The workout:

Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)

– Perform one of these cardio choices for 30 minutes

 Friday: off

Saturday: Full Body

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

Workout:

          Bent Over Dumbbell Row (15 reps)

          Leg Press (15 reps)

o   Leg Press Clip

          Dumbbell Bench Press (15 reps)

o   Dumbbell Bench Press Clip

          Romanian Deadlift (15 reps)

          Push-Ups (until failure)

          Assisted Wide Grip Pull-Ups (15 reps)

o   Wide Grip Pull-Ups Clip

          Squat Jumps (15 reps)

          Front Plank (1 minute)

          Captain’s Chair Leg Raises- until failure

Take a 2 minute rest and perform the circuit 2 more times for a total of 3 sets.

 

 

Sunday – This is going to be a light day. We don’t want to push your body too fast too quickly to cause an injury and a key to training effectively is not to over-train.

The workout:

Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)

  Perform one of these cardio choices for 30-45 minutes. This is a light day, therefore I want you to go at a comfortable pace and do not overexert yourself.

 

Weeks 2-4 of the High Intensity Weight Loss Program

          Same type of high intensity workouts as week 1, except the frequency (days per week) is increased

          Complete each circuit of exercises, take a 2 minute rest, and repeat 2 additional times for a total of 3 circuits

Monday: Upper Body

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Dumbbell Flat Bench Press (15 reps)

          Lat Pulldown (15 reps)

o   Lat Pulldown Clip

          Cable Chest Flies (15 reps)

o   Cable Chest Flies Clip

          Seated Row (15 reps)

o   Seated Row Clip

          Lateral Raises / Front Raises (15 reps each)

          Bent Over Dumbbell Back Flies (15 reps) –

o   Take 2 dumbbells

o   From a standing position, bend over so that your back is flat and almost parallel to the floor

o    Raise your arms to the side (with a dumbbell in each hand) to contract your back.

o   Hold for a second at the top, and then bring your arms back to the starting position and repeat

          Triceps Pushdowns (bar) (15 reps)

o   Triceps Pushdown Clip

          Standing Spider Man Curls (15 reps)

o   Standing Spider Man Curls Clip

Take a 2 minute rest and repeat the circuit for a total of 3 sets.

Tuesday – Cardio Day!

The workout:

Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)

–           Perform one of these cardio choices for 30 minutes

 

Wednesday: legs

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Leg press (15 reps)

          Jump Squat (15 reps)

o   Squat Jumps Clip

          Step-ups with dumbbells (15 reps each leg) –

o   2 sets on each side

o   For this exercise:

§  Find a flat bench in which you can “step-up” on

§  Take 2 dumbbells (start with light weight to get the hang of the motion before moving to heavier weight)

§  With a dumbbell in each hand, step up on to the bench with one of your legs and bring your off-knee up so that the angle of the crease of your knee is 90 degrees

§  Hold for 2 seconds, and return to the starting position

§  Complete 15 reps with one leg and then do the other leg.

          Romanian Dead Lifts (15 reps)

          Split Squats (15 reps each leg)

          Split Squat jumps (15 reps each leg) – this is a body weight jump. Start in the same beginning position as the split squat and jump from that position.

o   Split Squat Jump Clip

          Calf Raise (15 reps)

          Standing Calf Jumps (15 reps)

o   Standing Calf Jumps Clip

Take a 2 minute rest and repeat the circuit for a total of 3 sets

 

Thursday: Core

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

This workout will consist of 4 sets of the circuit below.

          Mason Twists (30 seconds)

o   Mason Twists Clip

          In N Out Crunches (20 reps)

o   In N Out Crunches Clip

          Sit-up to V-up (10 reps)

o   Sit-up to V-up Clip

          Scissor Leg Lift (10 reps each side)

o   Scissor Leg Lift Clip

          Heels to the Heavens (12 reps)

o   Heels to the Heavens Clip

          The Fighter (10 times through)

o   The Fighter Clip

          Front Plank (until failure)

          Crunch and Hold (10 reps)

o   Crunch and Hold Clip

 Take a 2 minute break and repeat for a total of 4 circuits

Friday: Full body workout

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout

          Push-ups (until failure)

          Squat Jumps (15)

          Assisted pull-up- Reverse Grip (15 reps)

o   Assisted Pull-Up Reverse Grip Clip

          Froggy’s (25 reps)

o   Froggy’s Clip

          Medicine Ball Throw Downs combined with a squat jump (15 reps)

o   To do this exercise:

o   Take a medicine ball that’s not too heavy.

o    Take the medicine ball over your head and using all of your force, throw the medicine ball into the ground.

o   When it bounces back up, catch it, and do a squat jump with the ball over your head

o   return to starting position and repeat for a total of 15 reps.

          Walking Lunges (10 each side for a total of 20)

          Assisted pull-Up- neutral grip (15 reps)

          Split Squat Jumps (15 jumps)

          Side-To-Side Push-Up (until failure)

o   Side-to-Side Push-Up Clip

          Scissor kicks (until failure)

Take a 2 minute rest and repeat the circuit 2 more times for a total of 3 sets.

Saturday: Off

Sunday: Off

Weeks 5-8 of the High Intensity Weight Loss Program:

          Will consist of 4 days of lifting weights and 2 days of cardio

          Each exercise completed will consist of 8-10 repetitions (pick a weight that allows you to only complete 10 reps)

          After completing each exercise, take a 1-2 minute rest (I will specify after each exercise)

          Perform each exercise for 3 sets

          After you complete 3 sets of an exercise, move on to the next exercise on the list

 

Monday: Chest/Triceps/Shoulders

Warm-up:

          5 Minute Bike Warm-Up

          30 Seconds Of Jump Rope

          A Set Of Pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Flat Bench Press – 3 sets of 10 reps with 2 min rests in-between sets

o   For the last set of this exercise, perform a drop set

o   How to do a drop set:

§  Load up the bar with small plates

·         For example: if you can lift 145 pounds 8 times, put 5 “10” pound plates on each side

§  Perform a set of 8 reps

§  Immediately strip the weight by 10 pounds on each side and perform another  set of 8 reps. Do this 5 times for a total of 40 reps

          Incline Dumbbell Bench Press – 3 sets of 10 reps with 2 min rests in-between sets

o   Incline Dumbbell Bench Press Clip

          Cable Chest Flies- 3 sets of 10 reps with 1 minute rest between sets

o   Cable Chest Flies Clip

o   For the last set of this exercise, perform a drop set

§  Do 10 reps, immediately lower the weight, do another 10 reps, etc. for a total of 40 reps

          Push-ups- 4 sets until failure with a minute rest in-between sets

          For the next 3 exercises, perform them immediately after each other with no rest in-between. Each circuit will consist of 30 reps. After the circuit, take a 2 minute rest and repeat for a total of 3 sets

o   Triceps Pushdown (bar)

§  Perform 10 reps

§  Triceps Pushdown Clip

o   Triceps Reverse Pushdown (bar)

§  Perform 10 reps

§  Triceps Reverse Pushdown Clip

o   Triceps Cable Pushdown (rope)

§  Perform 10 reps

§  Triceps Cable Pushdown Clip

– Seated Dumbbell Shoulder Press- 4 sets of 10 reps with a 2 min rest between sets

– Lateral raises – 3 sets of 10 reps with a 1:30 rest between sets

– Front Raises – 3 sets of 10 reps with 1:30 rest between sets

 

Tuesday: Cardio (running at a track)

Warm-up:

          5 minute warm-up jog

For this workout, you will need to go to a running track to complete.

          Jog 100 m, sprint 100 m, jog 100 m, sprint 100 m

o   Take a minute rest

o   Repeat for a total of 5 sets

          Complete 10 squat jumps, followed by 100 meter run and repeat for a total of 2 sets

o   Immediately after completing your last squat jump, sprint 100 m

          Complete 10 broad jumps, take a minute rest, and repeat, for a total of 3 sets

 

Wednesday: Off

 

Thursday: Back/Biceps

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Lat Pulldown- 3 sets of 10 reps with 1:30 rests in-between sets

o   On all three of these sets, go up very slowly (against gravity) (5-6 seconds per rep)

          Seated Row- 3 sets of 10 reps with 1:30 rests in-between sets

o   On all 3 of these sets, hold in the contracted position for 2 seconds before returning to the starting position

          Bent over Dumbbell Row- 3 sets of 10 reps with 1:30 rests in-between sets

          Reverse Dumbbell Flies- 3 sets of 10 reps with 1:30  rests in-between sets

o   To do this exercise:

§  Grab 2 dumbbells of relatively light weight

§  Find an adjustable flat bench and make it have a slight incline

§  Now lay on the bench, chest side down with your arms hanging down

§  With a dumbbell in each hand, raise your both your arms out to the side and hold for 2 seconds (like you would if you were pretending to flap your wings)

§  Return to starting position and repeat

          Assisted Neutral Grip Pull-Ups- 3 sets of 10 reps with 1:30 rest between sets

          Cable Curls- 3 sets of 10 reps with 1 minute rest between sets

          Dumbbell Hammer Curls – 3 sets of 10 reps with 1 minute rest between sets

o   Standing Dumbbell Hammer Curls Clip

          Seated Incline Dumbbell Curls – 3 sets of 10 reps with 1 minute rest between sets

o   Seated Incline Dumbbell Curls Clip

Friday: Cardio Day!

The workout:

Cardio of choice (i.e. Run, bike, elliptical, basketball, boxing, tennis, etc.)

–           Perform one of these cardio choices for 30 minutes

 

Saturday: Legs/Abs

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

·         Leg Press: 4 sets of 10 reps with 2 minute rest between sets

·         Romanian Deadlift: 4 sets of 10 reps with 2 minute rest between sets

·         Split Squats: 4 sets of 10 reps with 1 minute rest between sets

o   2 sets on each side for a total of 4 sets

·         Step-ups: 4 sets of 10 reps with 1 minute rest between sets

·         Calf Raises: 4 sets of 15 reps with one minute rest between sets

·         Circuit of core work: Complete this circuit, take a 2 minute rest, and repeat 2 additional times for a total of 3 sets

o   Front Planks – until failure

o   Sit-up to V-up- 25 reps

o   Heals to the Heaven – 25 reps

o   Scissor Kicks – 20 reps

o   The Fighter – 10 reps

§  Going from the middle to the right to the middle to the left = 1 rep

o   Mason Twists – until failure

Sunday: Off


Weeks 9-12 of the High Intensity Weight Loss Program:

– Will consist of workouts similar to weeks 2-4

– You will be working out 4 days a week

– These workouts will be intense and consist of circuits with no rest between exercises

– After each a circuit, a 2 minute rest will be taken, before completing additional circuits.

Monday: Legs

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

– Dumbbell Squats (15 reps)

– Squat Jumps (15 reps)

– Romanian Dead Lifts (15 reps)

– Leg Press (15 reps)

– Split Squats (15 reps each side)

– Split Squat Jumps (15 reps each side)

– Calf Raises (15 reps)

– Scissor Kicks (until failure)

– The Fighter (until failure)

After finishing the circuit, take a 2 min rest and repeat for a total of 3 sets

Tuesday: Upper body

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

 – Flat Bench Press (15 reps)

– Lat Pulldown (15 reps)

– Staggered Push-ups (until failure)

– Dumbbell Bent Over Row (15 reps)

– Side-to-Side Push-ups (until failure)

– Neutral Grip Assisted Pull-up (15 reps)

– Standing Shoulder Press (15 reps)

– Barbell Bicep Curls (15 reps)

– Overhead Dumbbell Triceps Extension (15 reps)

After finishing the workout, take a 2 minute rest and repeat for a total of 3 circuits.

Wednesday: Off

 

Thursday: Plyometrics (jumping)

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Broad Jumps (10 jumps)

          2-legged jumps onto a plyo (short for plyometrics) box (15 reps)

o   Find a plyo box at your gym

o   Before jumping onto the box, get into an athletic stance with your legs shoulder width      apart with your knees bent, and keep your chest up

o   Use your arms to thrust yourself onto the box

o   Then jump off the box onto the floor opposite of the side you initially started on

o   Land in an athletic position and jump again

o   This is one rep

          1-legged jump onto a plyo box (15 reps each leg)

o   This is similar to the 2-legged jumps except you will do each leg separately

o   Find a plyo box that is smaller than the one used for 2-legged jumps

o   With your legs shoulder width apart in an athletic stance and chest kept up, jump onto the box

o   After jumping onto the box, immediately jump off the box and then jump back onto the  box, etc.

o   These are quick jumps so there is no rest in between jumps

          Split squat jumps (15 jumps both sides)

          Squat jumps (15 jumps)

After the circuit, take a 2 minute rest, and repeat for a total of 4 circuits.

Friday: Off

Saturday: full-body workout

Warm-up:

          5 minute bike warm-up

          30 seconds of jump rope

          A set of pushups (just to get the blood flowing)

          Arm Circles

The Workout:

          Assisted neutral pull-up (15 reps)

          Staggered Push-ups (until failure)

o   Staggered Push-Ups Clip

          Dumbbell Squats (15 reps)

          Assisted Wide-Grip Pull-up (15 reps)

          Side-to-Side Push-ups (until failure)

          Romanian Deadlifts (15 reps)

          Dumbbell Bicep Curls (15 reps)

          Assisted Dips (15 reps)

o   On the same machine as the assisted pull-ups, there is also assisted dips

o   To do a dip, grab both handle bars

o   Lower your body so that your elbows are at a 90 degree angle

o   Hold for 2 seconds and push your body back up to starting position

o   Use just enough assisted weight to allow you to complete 15 reps

          Lateral/Front Raises (10 reps for lateral raises followed by 10 reps for front raises)

          Crunch and Holds (until failure)

          Scissor Kicks (until failure)

Take a minute rest and complete 2 additional circuits for a total of 3 circuits

 

You have just completed the three month long high intensity and weight loss program!

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