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This is a 28-day, female-focused, weight-loss program for intermediate, female users. In addition to being a plan to help reduce bodyweight and fat loss, it will focus on all your major muscles groups like the chest and glutes.
Example of Week One (of four)
Day 1 - Cardio
Day 2 - Upper Body
Day 3 - Lower Body
Day 4 - Rest Day
Day 5 - Cardio
Day 6 - Upper Body
Day 7 - Lower Body
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Walking
|
1x0 reps • 35m |
rest: 60s
|
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 2100s |
rest: 60s
|
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 38m |
rest: 60s
|
Machine Leg Press
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x8 reps |
rest: 20s
|
Indoor Cycling
|
1x0 reps • 20m |
rest: 60s
|
Machine Calf Raise
|
3x14 reps |
rest: 60s
|
Bird Dog
|
2x10 reps |
rest: 20s
|
Elliptical Training
|
1x0 reps • 22m |
rest: 60s
|
Walking
|
1x0 reps • 2520s |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x10 reps |
rest: 20s
|
Indoor Cycling
|
1x0 reps • 25m |
rest: 60s
|
Walking
|
1x0 reps • 2700s |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
1x10 reps |
rest: 20s
|
Walking
|
1x0 reps • 1200s |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
1x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 50m |
rest: 60s
|