Weight loss exercise program

This weight loss exercise program will give you the exercise techniques and tips required to help you lose the weight you want.

This weight loss exercise program should be performed 3 times a week to see results, and ideally with a day gap in between. If possible it's good to get into a routine, so Monday, Wednesday and Friday is good plan.

To continue to see progress you should change your exercise program every 4-6 weeks.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (9)

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Squat thrust - 60 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Three quarter press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Reverse flyes with dumbells on fitball - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Leg press with fitball - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Bicep curl with dumbells - 2 sets of 15-18 reps

Primary target:

Arms (Biceps)

Equipment required:

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Tricep kickback with dumbells - 2 sets of 15-18 reps

Primary target:

Arms (Triceps)

Equipment required:

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Static lunge - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Abdominal crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Three quarter plank with fitball - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (5)

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

Comments

cardio

Ok you sudjest to doing this workout 3 times a week, on the other days should I be doing cardio?

Cardio

Hi Missylsparks67

If you are a regular exerciser then doing 4 or 5 sessions of exercise a week would be great, however, if you are new to exercise then I would build up slowly. Try to do 3 sessions a week and then after 3 or 4 weeks you can add another session.

The more often you exercise the better but, if you are not used to it then its best to build up slowly.

Alternating between cardio and strength training is certainly a good way to achieve your goals though.

Good luck.