Weight-loss B- Fitness:5 days/ Week

snabb viktminskning  5 dagar.

Intensiv  weight-loss plan  

Måndag, tisdag, onsdag, fredag, lördag.  

5 pass training in a week.  Explosiv weight-loss. 
**Your body does burn fat as fuel during Low-intensity Cardio exercise*

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. Elliptical machine……………………….15 mins

5.crossfit exercise                  10 mins

6.Stretching. …………………………………5 mins

Day 2:

1.Cycling/bike……………………………….…20 mins

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

3..Seated cable press                            2 sets 15 reps

4.Stair stepper  machine               20 mins

5.Abs machine …………………..…………..…5 mins

6.Stretching………………………………..……10 mins



Day 3: Cardio


1.Rowing cardio machine           20 min  

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

3.Elliptical machine                20 mins

4. Medecine boll                        10 mins

4.Stretching                                     10  mins

Day 4: OFF. YOGA and ssp Recovery

 


Day 5: Styrka


1.Butt blaster machine…………….…………..…3 sets 15 reps

2.seated cable rows………………..… 3 sets 15 reps

3.bent over barbell row  ……… 3 sets 15 reps

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

6.Biceps dumbbell ……..……………..…. 3 sets  15 reps

7.Triceps cable ……………………………….3 sets 15 reps

8.Stretching …………………………………..10 mins

 

Day 6 : Cardio


1.Rowing machine……………..15 mins

2.Elliptical machine…………….15 mins

3.Cycling/bike……………………15 mins

4.Stretching……………………….15 mins

5. Gym ball                         10 mins 

DAY 7: OFF  YOGA and ssp Återhämtning 

SSPJSSM  ssp journal of sport and medicine

sspjssm@swedishscientificpublicatns.com

REFERENCES 

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