4-12 Week Weight Loss Workout Plan | Home Exercise Program (Week 3)

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4 week weight loss workout plan

4-12 Week Weight Loss Workout Plan | Week 3 Of Exercise Program

Welcome to your 3rd week of this 12 week plan to drop 5% body fat. All exercises have been rotated to more difficult ones. If you are a beginner and you find the exercises to hard in this weeks program you can go back to last weeks program. Feel free to Email me if you have any questions or just want to share your progress.
Here are the previous weeks in case you missed them:

  1. Week 1

  2. Week 2

12 Week Workout Plan

12 week weight loss program

HIIT workout

The workout

This is a high intensity workout so work as hard as you can in every work period. Your heart rate should be racing before you start your rest period. Perform all exercises one after the other and repeat the circuit 4 times. The workout will last for 20 minutes.

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. Forward jumps
  2. Plank spiders
  3. Lunge and rotate
  4. Wide grip push ups
  5. Triceps dips

 

Full description of exercises


Forward jumps
Jump forward as far as you can. Ideally each jump should be 30 centimeters (1 foot) in distance. Each time you jump alternate your arms so that one arm raises above your shoulders moving in a forward direction. If you are doing one jump per second, you will not burn a lot of calories. Aim for 2 jumps every second and keep count of your repetitions for the 4 sets.

Plank spiders
Place all your bodies weight on your elbows, and have your feet on the ground hip width apart. Bring one foot up of the floor and drive your knee as high up the side of your body as you can. The arch of your foot should be parallel to the floor.

Lunge and rotate
Lunge forward and bend both your knees ensuring that they are at 90 degrees. While you are at your lowest points you are going to point your arms out in front of you and quickly rotate to your left and right. Make sure you’re your hips do not rotate, just rotate your trunk.

Wide Grip push ups
The same movement as the push up but you, but your hands will be six inches wider on both sides from the start position of the push up.

Triceps dips on chair
Place your hands on the chair with your hand fingers facing in a forward direction. Keep your back close to the chair and start with your arms straight. Bend your knees so that your bum moves closer to the floor and that your arms are at 90 degrees bend. Straighten your elbow joint to raise your bum and body up.

Ab workout

The workout

Start with the side way scissors, change to oblique twists, with a five second rest in between. Perform the other 3 exercises and repeat all exercises again. Do 3 sets if you are a beginner, and 4 sets for advance and intermediate. See the table below to see how many reps you need to do according to your ability level.

Ab Workout Routine for Your Ability

Beginner Intermediate Advanced
Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
Side way scissors 10 3 45 15 4 45 20 4 30
Oblique twists 10 3 45 15 4 45 20 4 30
Side plank reach and rotate 10 3 45 15 4 45 20 4 30
Plank with shoulder touches 10 3 45 15 4 45 20 4 30
Dorsal raises 10 3 45 15 4 45 20 4 30

 

Exercises with full description


Side way scissors
Lie on your back and raise your feet 30 centimeters from the floor. Keep your lower back on the floor as you move your feet side to side in a criss-cross direction. Your feet should go wider then shoulder width apart.

Oblique twist
Lie on your back with your arms out to the side for balance. Bend your knees and hips to 90 degrees and raise them up off the floor. Rotate your legs round to the side of your body. Go as far as you can go without your shoulder raising up from the floor.

Side plank reach and rotate
Have only your feet and one elbow in contact with the floor. Raise one hand so that it points toward the ceiling. Rotate you body till the back of your head is facing the ceiling. Extend your arm under your body and reach as far as you can.

Plank with shoulder touches
Have your hands and feet shoulder width apart and keep your hips raised from the floor. You will alternate arms by touching one of your shoulders with your opposite hand and holding for 2 seconds before doing the same with the other arm.

Dorsal raise
Raise your head from the floor by squeezing your bum muscles raising your chest from the floor. Your head should be looking down towards the floor during this exercise.

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4-12 Week Weight Loss Workout Plan | Home Exercise Program (Week 4)

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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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