Weight loss (Nr3) Full body: 3 days/ Week.

The best weight loss program presentation a sustainable,but it all depends on your effort and energy.

Click on each exercise to see pictures

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Day 1

1-  Rowing machine                     20 mins                       

2-  Leverage seated row machine               2*15

3- Dumbbell press shoulder                        2*15

4- Chest press seated machine                    2*15

5- Leg/ Butt exercises                               5 min

6- Biceps  cable standing                                2*15

7-Pull-up                                                           2*10  

8.leg press                                                      2*15

9.Crossfit exercise                                     2*15 (5 min)

Treadmill                             30 min   

11.Abs                                                             10 min

Day 2

Crossfit:

1. Step training      15 mins

1.Pushup and jumping                             2*15

2.Anatomical position                               5 sec

3.Deadlift barbell                                          2*15

4..Right leg standing with lateral raise     5 sec

5. barbell clean and press                             2*15

6.Left leg Back muscle balance                5 sec

7.barbell hang clean                                       2*15

8.Lunge alternative hand up                      5 sec

9.Dips machine                                              2*15

10..Stretch back yoga                                 5 sec

11.Battle ropes exercise  A, B,               3*15

12.Cycling    25 min 

12.Flexion/ Extension                     .            5 rep

Stretching                                                       5 min 

Day 3

1.Treadmill interval high level………      15 mins

2- Lat pulldown opposite grip                 2*15

3-Dumbbell lateral raise                           2*15

4-Chest press dumbbell                             2*15

5-bridge glutes                                             2*15

6- Squat barbell                                      3*15

7-dumbbell alternate bicep curl                2*15

8Push up knee                                                  3*15    

10.Gym ball                                                      2*15 (5 min)

11.Elastic band                                                2*15 (5 min)

12.Elliptical machine                30 mins

 12.Abs                                                             10 min

13.Stretching                                                     5 min

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.com

REFERENCES  

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