A workout plan that will help you get rid of fat in problem areas and improve your body tone
Fact: This three-month workout plan, developed by New Jersey and New York-based certified trainers Jessica Cifelli and Greten Raddatz, probably won't appeal to anyone looking to lose weight quickly. Here you will not find strict diets and grueling workouts. Instead, you'll work toward your goal consistently and gradually, alternating cardio, strength, and toning exercises with periods of rest.
This is the only way you can achieve the desired shape and maintain the result for a long time. And, of course, don’t forget about nutrition. Be forewarned: you'll have to cook a few days ahead and eat healthy, because even the most intense workout won't bring you any closer to your goal without eating a balanced diet. Are you ready to start? Then we wish you good luck!
Weight loss program 9-12 weeks
DAY 1
DAY 2
DAY 1
DAY 1
DAY 2
Deep squats with a barbell on the chest
- 3 sets of 8-10 reps
- Body part: Quadriceps Equipment: Barbell
Incline Dumbbell Press
- 3 sets of 8-10 reps
- Body part: Chest Equipment: Dumbbells
Single leg barbell squats
- 3 sets of 8-10 reps
- Body part: Quadriceps Equipment: Barbell
Dumbbell rows lying on an incline bench
- 3 sets of 8-10 reps
- Body part: Middle back Equipment: Dumbbells
Standing Dumbbell Overhead Press
- 3 sets of 8-10 reps
- Body part: Shoulders Equipment: Dumbbells
Oblique crunches on an incline bench
- 3 sets of 8-10 reps
- Body part: Press Equipment: Body weight
Concentrated dumbbell curls
- 3 sets of 10-12 reps
- Body part: Biceps Equipment: Dumbbells
Neutral grip dumbbell bench press
- 3 sets of 10-12 reps
- Body part: Chest Equipment: Dumbbells
Romanian deadlift
- 3 sets of 8-12 reps
- Body part: Hamstrings Equipment: Barbell
Dumbbell flyes with rotation while lying on an incline bench
- 3 sets of 10-12 reps
- Body part: Shoulders Equipment: Dumbbells
Dumbbell extension from behind the head
- 3 sets of 10-12 reps
- Body part: Triceps Equipment: Dumbbells
Hyperextension on a bench
- 3 sets of 8-10 reps
- Body Part: Lower Back Equipment: Bodyweight
This workout is a special type of cardio in which you first do accelerated intervals to kickstart your metabolism and burn fat, followed by a long, steady workout. Again, watch your heart rate.
7-9 week
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At this stage, more complex movements are added that require strength and balance to work the upper and lower body.
Monday: lower body
Warm-up:
Perform each dynamic exercise for 45 seconds, with a 15-second rest in between. Once you've finished your exercises and stretched, finish your warm-up with jumping rope. Try to do 3 sets of 100 jumps. Rest no more than 1 minute between sets.
1. Exit to plank from a standing position and back
2. Squats
3. Exit from a straight plank to a side plank while simultaneously raising your arms and legs
4. Pulling your knees to your chest while standing
Repeat the circle 2-3 times.
Training:
We recommend using medium weights when performing exercises to achieve greater results. Once you've completed all the circuits, finish your workout with five minutes of stretching.
1. Weighted Step-Ups: 24 reps
2. Squats with dumbbells on shoulders: 12 reps
3. Lateral lunges with dumbbells: 24 reps (12 on each leg)
4. Wide-legged squats: 30 seconds
Rest for 30-45 seconds and repeat the circuit 2-3 times
Tuesday: Cardio
Do a cardio or yoga workout for 1 hour. You can choose any of the workouts you already know below.
Option 1. Interval running on the track
Option 2. 60-minute cardio workout with boxing elements
Option 3: 30-minute power yoga
Option 4. Home yoga aimed at working out the abs
Benjamin Klaver/Unsplash
Wednesday: whole body
Perform each exercise in a circuit for 40 seconds. Pay attention to the rest time: on the 7th week, the rest between circles will be 1 minute, on the 8th – 45 seconds, on the 9th – 30 seconds. If necessary, use medium-weight weights. After you've completed all the circuits, finish your workout with five minutes of stretching.
1. Dumbbell rows to the chin
2. Reverse lunges + standing dumbbell shoulder press
3. Dumbbell plank with alternate arms back
4. Glute Bridge with Dumbbell Press
5. Lateral crunches from dumbbells to an extended leg
Rest as recommended above and repeat the circuit 5 times.
Thursday: interval cardio
Complete this 24-minute high-intensity treadmill workout. But first, warm up with a seven-minute run and joint exercises to warm up your muscles and prepare them for the load.
1. Running at a fast pace: 1 minute
2. Walking or light jogging: 1 minute
Repeat the circle 12 times.
Getty/Spyderskidoo
Friday: upper body
Warm-up:
Perform each dynamic circuit exercise for 30 seconds, taking a 10-second break in between. Once you're done, finish your warm-up with jumping rope. Do 3 sets of 100 jumps each, resting 1 minute in between.
1. Circular rotations with arms: 30 seconds forward and 30 seconds back
2. Plank with alternate arms raised to the sides
3. Jumping with arm rotation
4. Sumo squats with boxing with both hands at the bottom
Training:
Use heavy weights to perform these exercises. After you complete the circuits, finish your workout with a five-minute stretch.
1. Bent-over dumbbell arm extension: 15 reps per arm
2. Raise your arms forward and to the sides with dumbbells: 20 repetitions for each side
3. Bent-over dumbbell raise: 15 reps per arm
4. Bent-over dumbbell swings to the side: 15 reps
5. Hammer exercise: do 20 reps
6. Dumbbell Snatch + Press Up: 10 reps per arm
Repeat the circle 3 times. Rest between circuits for 1 minute in week 7, 45 seconds in week 8, and 30 seconds in week 9.
Weight loss program 1-4 weeks
Body turns with a fitball in your hands
- 1 set of 5 reps
- Body part: Press Equipment: Fitball
Exercise "Superman"
- 2-3 sets of 10-12 reps
- Body Part: Lower Back Equipment: No
Exercise "Bridge"
- to increase the challenge, you can do this exercise with your knees locked!
- Body part: Buttocks Equipment: Body weight
Squats with dumbbells
- You can do squats with a barbell on your shoulders instead of this exercise!
- Body part: Quadriceps Equipment: Dumbbells
Lunge with dumbbells forward
- 1 set of 4 reps
- Body part: Quadriceps Equipment: Dumbbells
Lunges with barbell to the side
- 1 set of 4 reps
- Body part: Quadriceps Equipment: Barbell
Push ups
- 2-3 sets of 10-12 reps
- Body Part: Chest Equipment: No
Swing your legs while lying on a bench
- 2-3 sets of 10-12 reps
- Body part: Buttocks Equipment: Body weight
Pulling your legs to your chest on a horizontal bench
- 2-3 sets of 10-12 reps
- Body part: Press Equipment: Body weight
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Pay attention to the cardio block and determine in advance your optimal heart rate for fat burning. The easiest way is to use the mHR formula “220 - Age”, from which to calculate the corridor of 55-70%. This will be your guideline for the pulse zone in which you need to be during aerobic training.
10-12 weeks
Sarah Cervantes / Unsplash
Monday: lower body
Warm-up:
Perform each dynamic circuit exercise for 45 seconds, with a 15-second break in between.
1. Wide Leg Squats
2. Reverse lunges with body rotated to the side
3. Plank with alternate arms raised to the sides
4. Swing your legs to the sides while standing
Repeat the circle 2-3 times. Once you're done, finish your warm-up with high-knee jumping jacks, jumping jacks, and squats, performing each exercise for 40 seconds with 20 seconds of rest in between.
Training:
Use heavy weights to perform these exercises. After you complete your circuits, finish your workout with five minutes of stretching.
1. Single-leg deadlift with dumbbells: 10 reps on each leg
2. Sumo squats with dumbbells: 20 reps
3. Single-leg glute bridge with dumbbells: 20 reps on each leg
4. Walking Lunges: 20 reps per leg
Repeat the circle 5 times.
Weight loss program 5-8 weeks
Warm-up
Triple stretch
- 1 set of 4 reps
- Body part: Hamstrings Equipment: Body weight
Lunges with barbell to the side
- 1 set of 4 reps
- Body part: Quadriceps Equipment: Barbell
Training
Single leg barbell squats
- 2-3 sets of 10-12 reps
- Body part: Quadriceps Equipment: Barbell
Dumbbell bench press
- 2-3 sets of 10-12 reps
- Body part: Chest Equipment: Dumbbells
Pulling your legs to your chest on a horizontal bench
- 2-3 sets of 10-12 reps
- Body part: Press Equipment: Body weight
Pull-ups
- 2-3 sets of 10-12 reps
- Body Part: Lat Equipment: Bodyweight
Oblique crunches on an incline bench
- 2-3 sets of 8-10 reps
- Body part: Press Equipment: Body weight
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And additional cardio is added. Three times a week (preferably on days adjacent to training) do this cardio program. Do interval training the first two days (for example, Tuesday and Thursday), and aerobic cardio training on the third (Saturday).
Fullbody mass gain program for beginners (video)
In other words, in order not to drive your body into a state of overtraining, you cannot exceed the total volume of load per week. For example, you can squat or bench press three times a week...but you can't do 10 heavy sets per workout. This is why most powerlifting programs look so simple compared to the worthless crap that most bodybuilding magazines print. This brings us to our next point: A well-planned program not only relies on heavy compound exercises for each muscle group, but also precisely defines the ideal volume of training for the week. And how many workouts you will achieve it - two, three, four or more is of secondary importance. So what is the best volume? It must be admitted that there is no one-size-fits-all answer to this question and perhaps there never will be. It all depends, as you already know, on the intensity, but there are other important factors that need to be taken into account (nutrition, previous training experience, heredity, rest and others). Despite this, there is enough scientific evidence to figure it all out. Research by scientists at the University of Gothenburg has shown that when using weights of 60-85% of one-time maximum, the optimal volume should be 30-60 repetitions per muscle group per workout with 2 or 3 workouts per week. Therefore, the weekly volume is 60-180 per muscle group. And, as you might guess, the harder the workout, the fewer repetitions you should do. When training with weights of 80-85% of your one-time maximum, you will be aiming for 60-80 repetitions per large muscle group per week, and with lighter weights it is advisable to increase the number of repetitions to 180. Key Takeaway: When it comes to a training program for gain muscle mass, the frequency of exercise is not as important as its intensity and total volume per week. The number of trainings is, as it were, a tool for achieving weekly volume. You need to choose the program that best suits your capabilities.
