After 4 to 12 weeks of doing this workout you will have significantly toned your muscles, reduced your body fat levels and be well on your way to achieving your weight loss goal. You’ll be well prepared to progress on to more advanced free weight exercises that will challenge your body even further for greater fat loss.
First 3 – 5 weeks [Beginners]
Day 1 /3/5
Spot walking 3 mts.
Free Hand P.T. 5 mts.
Tread mill 5 mts [slow]
Cycle 3 mts. [Light]
Elliptical /cross trainer 2 mts.
Sit ups 2 sets x 10reps
Twister 2 sets x50 reps
Day 2 /4/6
Spot walking / steps3 mts.
Free Hand P.T.55 mts.
Circuit training 2 sets of 15 reps light
Leg raises 2sets x 10 reps
Stretching / AEROBICS 5 mts.
Day 7 REST
Next 2-4 months
Day 1/3/6
Spot walking / steps 4 mts.
Free Hand P.T. 5 mts.
Circuit training 2 sets of 15 reps Medium
Leg raises 2sets x 20 reps
AEROBICS 10 Mts
Day 2 /5
Spot walking 5 mts.
Free Hand P.T. 5 mts.
Tread mill 7 mts [medium]
Cycle 7 mts. [medium]
Elliptical / cross trainer 5 mts.[medium]
Sit ups 2 sets x 20reps [slow]
Twister 2 sets x50 reps [not jerky]
Day 4 / 7 REST
Circuit training details
Upper body circuit work out 3 sets x 15 reps
Seated bench press 15 reps
Lats pulley 15 reps
Peck deck fly 15 reps
Front press 15 reps
Dumbbell curls 15 reps
Triceps push down 15 reps
Lower body Circuit training 3 sets of 15 reps
Calf raises 15 reps
Free squats 20 reps
Leg press 15 reps
Leg fly 10 reps
Leg curls 10 reps
Side leg raises 10 reps
Lower back stretches