Weight loss program

Any medical professional will tell you that the best way to lose weight is to make sensible changes to your eating habits and follow a suitable weight loss program.

Click on an exercise to view a demonstration and tips on the correct technique.

Warm Up (2)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (8)

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Squat thrust - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Shoulder press with dumbells - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Dynamic lunge - 2 sets of 15-18 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Three quarter press up - 2 sets of 12-15 reps

Primary target:

Chest (Pectorals)

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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Back extension - 2 sets of 15-18 reps

Primary target:

Back (Erector Spinae)

Equipment required:

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Double crunch - 2 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

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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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required: