Weight- loss- Fitness (nr1): 5days/week.


**Your body does burn fat as fuel during Low-intensity Cardio exercise**

Snabb viktminskning , 5 pass i veckan, 5 gånger.

Måndag, tisdag, onsdag, fredag, lördag.

5 days  a week.  Intensiv  weight-loss.

Click on each exercise to see pictures!

Klicka på varje övning för att se bilder!


DAY 1:

1.Treadmill powerwalk……………..…..20 mins

2.Barbell squats ………………………….3 sets 15 reps

3.Barbels deadlift …………………….… 3 sets  15 reps

4.Barbell glute bridge…………………… 3 sets 15 reps

5.Elliptical machine……………………….25 mins

6.Abs ………………….…………………………10 mins

7.Stretching. …………………………………….5 mins

DAY 2:

1.Cycling/bike……………………………………..…25 mins

2.Pull through cable………………………….3 sets 15 reps

3.dumbbell chest press………………………….. 2 sets 15 reps

4.military  dumbbell press………. ..2 sets 15 reps

5.Stair  machine…………….………………….25 mins

6.Abs machine …………………..…………..…5mins

7.Stretching………………………………..……10 mins



DAY 3: Cardio

1.Rowing machine……………………..…. 20 mins

2.Treadmill interval high level……… .  15  mins

3.Elliptical machine………………….……20 mins

4.Medicine ball workout                     10 mins

5.Elastic band .                                      10 mins

6. Stretching                                                 10  mins

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Day 4:  YOGA and ssp Recovery                10 mins

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DAY 5: Styrka

1. Glute kickback cable…………….……2 sets 15 reps

2.Butt blaster machine………………..… 2 sets 15 reps

3.Lat Pulldown Wide grip …. ……….… 2 sets 15 reps

4.Chest press machine…………………….3 sets 15 reps

5.Biceps dumbbell standing ……..………2 sets  15 reps

6.Triceps cable pushdown………………..2 sets 15 reps

7.Stretching ……………………………….10 mins

DAY 6 : Cardio

 1.Rowing machine……………..20 mins

2. Elastic band exercises .    10 mins

3.Elliptical machine…………….20 mins

4. Kettlebell exercise             10 mins

5.Cycling/bike…………………..20 mins 

6.Stretching…………………….10 mins

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DAY 7:   YOGA and ssp Återhämtning       10 mins

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SSPJSSM  ssp journal of sport and medicine

sspjssm@swedishscientificpublicatns.com

REFERENCES 

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