NUTRITIONFIT
Lose Fat Intermediate 4 week
Below is the intermediate portion of the fat loss plyometric workout program.
It’s divided into 3 days and can be used as a form of cardio to your normal workout routine.
Wednesday
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Today's workout will not be in a circuit style but I expect maximum effort on all of the exercises today.
Exercise Sets Reps
1. Clap Push Ups - 50 Total
2. Broad Jumps 3 10
3. Tuck Jumps 3 45 Secs
4a. Knee Bring-Ins 3 45 Secs
4b. Plank Walk Outs 3 45 Secs
4c. Jack Knives 3 45 Secs
Friday
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We’re back with our circuit style training today but first, we will start off with a little twist. The rest of the workout will be done in a circuit style. We will have 3 rounds of everything listed here below!
Exercise Sets Reps
1. Push Ups 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Lateral Power Skips (bands around thighs) 3 10 Each
2b. Alternating Plyo Push Up w/ Medicine Ball 3 10 Each
2c. Supine Figure 8s to the Left 3 45 Secs
2d. Long Lever Plank 3 45 Secs
2e. Supine Figure 8s to the Right 3 45 Secs
Stick to this program for 4-6 weeks to see results. You may want to also throw in more time to train if your schedule allows it. For even more results, try eating cleaner and getting better quality food into your diet. Also keep up with plenty of water and rest to keep your body performing at a high level.