12 Week Workout Plan for weight loss | Home Exercise Program

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12 week workout plan

12 Week Workout Plan | Home Exercise Program (Week 8)

Welcome to week 8 of my home exercise program. I hope you are enjoying it and starting to see results. Here is this weeks program. For those of you who have missed some of the previous weeks click on the link below:

4 week weight loss plan

The workout

HIIT stands for high intensity interval training, so when you do these exercises make sure you do as many repetitions as you can for the duration of the exercise. The exercises should be performed at full speed. Please see the table below for the rest and exercise period.
HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

 
Exercises to perform in rotation

  1. Pendulum jumps
  2. Standing long jumps
  3. Push up and scorpion
  4. Vertical jump with arm swing
  5. Knee tucks

Exercises with full description

Pendulum jumps
Perform horizontal side to side jumps trying to cover 1 foot (30 centimeters) with each jump. The idea is not to jump high in the air. Your head should remain in the same spot while your feet move side to side.

Standing long jumps
As you bend your knees swing your arms back and jump by swinging your arms forward and straightening your legs as quickly and vigorously as you can. Try and get the maximum horizontal distance you can get in your jump. Once you land turn around as quickly as you can and repeat the jump in the opposite direction.

Push up and scorpion
This combines the push up and plank scorpion into one exercise. Once you start to lower your chest to the floor begin the scorpion movement. When you start to raise your body bring your foot back next to the other. Alternate legs with each push up.

Vertical jump with arm swing
Swing the arms behind you as you bend your knees, then jump as high as you can. Once you land bend your knees and swing your arms back and jump again.

Knee tucks
Pull your knees as close to your chest as you can. At the same time raise your upper body towards your knees.
4-12 week workout plan

Ab workout

The workout

This ab routine consists of 5 different exercises that need to be done in sequence.
Ab Workout Routine for Your Ability

Beginner Intermediate Advanced
Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
Dorsal Raise 10 3 45 15 4 45 20 4 30
Straight leg ab curl 10 3 45 15 4 45 20 4 30
Commandos 10 3 45 15 4 45 20 4 30
Belly Busters 10 3 45 15 4 45 20 4 30
Pike 10 3 45 15 4 45 20 4 30

 
Exercises with full description

Dorsal raise with single leg and arm raise
Extend one arm and the opposite leg as you raise your trunk off the floor. You must start with your arms and legs straight and on the floor. Your hands should be above your head in the start position.

Straight leg ab curl
Start with both your feet as straight as you can get them directly above your hips. Raise both hands up in the air until you touch your ankles. Lower your body back down but do not let your lower back rest on the floor.

Commandos
You will begin in the plank position with your elbows on the floor and you will extend one arm at a time until your arms are fully extended with your hands on the floor. You will then bend your arms one at a time until you are back onto your elbows.

Belly busters
Cross your legs and extend one leg fully. Have the extended leg raised off the floor a few inches. Bring your knee in towards your body and raise your trunk so that your upper body and legs almost meet in the middle.

Pike
Start with your legs straight and hands behind your head. Raise your legs as high as you can and bend your trunk to raise it as high as you can. Touch your hands to your ankles.

Topic: 12 Week Workout Plan for weight loss

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.

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