Strength and Weight Loss
EMAIL sam@zemiwell.com with questions
Equipment Required: Dumbbell/Weights, Bench/Chair
SL=Single Leg, SA=Single Arm, DB=Dumbell, Alt=Alternating, **=Option/Substitute
WARM UP/COOL DOWN: 15-20 Min Cardio (jogging, walking, biking, rowing)
DAY ONE
X3 or___
10 or ___ Push Ups **On Knees
30 or ___ Bicycles
:30 or ___ each, X4-5 or___
DB Lateral Raises (**Alt or Together)
DB Shoulder Press (**Alt or Together)
Squatted DB Forward Cross Punches
Plank (**on elbows)
12 or___, X4 or ___
Alt Reverse Lunge w/ Bicep Curl at the bottom
BD Chest Fly (on back)
BURNOUT
10 or___ Standing Bicep DB Curls, together
10 or___ Alt Bicep DB Curls
Curls together until fail
Alt Curls until fail
Cool Down and STRETCH :)
DAY TWO
:30 or___, X2-3 or___
Weighted DB Squats
High Knees (no weight)
:30 or___, X2-3 or___
Weighted SL Step Ups,
Other Leg
Up and Over Bench Hops **Alt Step Ups with No Weight
Feet Weaves (**between legs of a chair or DBs propped up)
:30 or___, X2-3 or ___
Flutter Kicks
Cross Toe Taps(supine w/ legs raised vertically) **Cross Crunches
Jump Squats **no jump
X2-3 or___
10 or__ Leg Raise to Leg Curl
20 or__ Mt Climbers
Cool Down and STRETCH :)
DAY THREE
X3 or___
5 or___ Inch Worm Push Ups **no push up
15 or___DB Squat, Curl, Press
X2-3 or___
15 or___Tricep Dips **inch your feet in as needed
15 or___Incline Push Ups (hands on bench)
20 or___Pit Pockets **w/ weight
20 or___Penguin Heel Taps
X2-3 or___
10 or___DB Lateral to Front Raises
10 or___Alt DB Lateral Raises (10 each arm)
10 or___Burpees **with or w/out Push Up
X2-3 or___
8 or___SA Bicep Curl with Opposite Isohold (Opposite Arm Held Flexed at 90 Degrees)
Switch Sides
Cool Down and STRETCH :)
DAY FOUR
:30 or___ X2-3 or___
Weighted Lunge Lunge Squat
Lateral Hops
X2-3 or___
10-12 or___Bulgarian Split Squat
Other Leg
20 or___ Alt Jump Lunges **Alt Reverse Lunges
:30 or___, X2-3 or___
SL Deadlift
Other Leg
Lateral Hops
:30 or___ X2-3 or___
Weighted Sumo Squats
Booty Fly
Lateral Hops
Cool Down and STRETCH :)
DAY FIVE
15 or___Side V Ups,
Other Side
Between Sets of V-Ups, Do Push Ups in reps 20,15,10,5
(EX: 15 V Ups, 20 Push Ups, 15 V Ups, 15 Push Ups, 15 V Ups, 10 Push Ups…)
X3-4 or___
15 or___SA DB Bent Over Back Row (knee on bench)
Other Side
15 or___Bent Over Reverse Fly(or rear delt raise)
X3-4 or___
15 or___ SA Bent Over Tricep Extensions (knee on bench)
Other Side
20 or___ Toe Taps on bench
X2-3 or___
8-12 or___ Isolated DB Curl
Other Side
20 or___ Toe Taps on bench
Cool Down and STRETCH :)