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This is a 28-day, female-focused, weight-loss program for intermediate 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 arm, abs, glutes and legs.
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 • 30m |
rest: 60s
|
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 35m |
rest: 60s
|
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 40m |
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 • 20m |
rest: 60s
|
Walking
|
1x0 reps • 45m |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
2x10 reps |
rest: 20s
|
Indoor Cycling
|
1x0 reps • 20m |
rest: 60s
|
Walking
|
1x0 reps • 55m |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
1x10 reps |
rest: 20s
|
Walking
|
1x0 reps • 30m |
rest: 60s
|
Machine Calf Raise
|
3x12 reps |
rest: 60s
|
Bird Dog
|
1x8 reps |
rest: 20s
|
Walking
|
1x0 reps • 60m |
rest: 60s
|