Ultimate Halloween Fat-Loss Workout: Phase 1

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5 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the perfect full-body conditioning workout to rev-up your body's ability to burn fat and build strength and get fit by Halloween!

Hope you enjoy!

Phase 1: Weeks 1& 2

Strength Training: Monday, Wednesday, and Friday.
Perform this sequence of exercises 2 or 3 times. Push through a 5 minute cardio warm-up between each sequence with a jump-rope, on the treadmill, or the elliptical machine.

On each subsequent sequence, SAFELY increase the weight required to permit for a controlled, full range of motion by exercising your effort by 15%.
Sequence 1 @ 70% effort; Sequence 2 @ 85% effort; Sequence 3 @ 95-100% effort. (BURN! BABY BURN!)

Cardio Training: Tuesday, Thursday, and Saturday
Exercise continuously for 40 minutes at a pace that is 65% to 70% of your best effort. Incline treadmill, running, cycling, or stationary bike.
On each subsequent workout, increase the time you are exercising by 5 minutes.
Tuesday 40min; Thursday 45min; Saturday 50min

Monday
Wednesday
Friday

Week 1& 2: Monday 8 exercises, 54 mins

Dumbbell Squat	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Single-Leg Calf Raise	3x12 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Single-Leg Squat	3x5 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Dumbbell Seated Press (Palms In)	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

Week 1& 2: Wednesday 8 exercises, 54 mins

Dumbbell Squat	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Single-Leg Calf Raise	3x12 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Single-Leg Squat	3x5 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Dumbbell Seated Press (Palms In)	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

Week 1& 2: Friday 8 exercises, 54 mins

Dumbbell Squat	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Single-Leg Calf Raise	3x12 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Single-Leg Squat	3x5 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Dumbbell Seated Press (Palms In)	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s