Free domestic shipping on all orders!

Intro to Weightlifting: Strength and Fat Loss Program Weeks 1-2

April 24, 2019

 

Alright ladies, it's time to burn some fat, build some muscle and have fun getting healthier. If you have no experience with weights don't worry, we'll take things nice and slow. There are a ton of "lose weight quick schemes" out there, but real change in your health an figure will come as a result of a lifestyle change (exercise and proper nutrition). See why weightlifting is more important than cardio for fat loss This 6 week program will start you out on the right foot and only requires 3, 45 minute workouts each week. It uses upper body, lower body split, which works your upper body one workout, and a lower body the next. Each workout ends with a 10-15 fat-burning "finisher". These "finishers" are designed to put put your body in a metabolic state, using exercise complexes and circuits (Check out more workout "finishers" HERE). Remember, change takes time and your body will adapt to the new stresses you put on it. We hope you stick to this program and if you need help along the way don't hesitate to contact us for any advice or tips.

Monday Wednesday Friday
Week 1 Upper Body Lower Body Upper Body
Week 2 Lower Body Upper Body Lower Body
 

Upper Body Day Weeks 1-2

Warm Up

We love this active warm-up from GREATIST

Wide Grip Lat Pulldown or Wide Grip Assisted Pull Up

4 x 12

Seated Dumbbell Shoulder Press

4 x 10

Seated Cable Row

(Demo) 4 x 12 each arm

Push ups

(Demo) 4 x 12

"Finisher"

Okay, it's time to burn some fat and get your heart rate up. This is the "burpee shuffle". It's like the "cupid shuffle" but it's less fun and burns more fat. You are going to perform 4 minutes of the burped shuffle. Perform 30 seconds of the shuffle, take 30 seconds rest and start again. Do it 4 times through for a total of 4 minutes.

Demonstration of Shuffle Burpee

Lower Body Day Weeks 1-2

Warm Up

Kettlebell or Dumbbell Goblet Squat

4 x 12

Stiff Legged Deadlift

3 x 10

Dumbbell Step Ups

4 x 10 each leg

Lateral Lunges

4 x 10 each leg

"Finisher"

You've finished the "meat" of the workout. Now it's time to do a quick, 10 minute, fat burning closer to finish off a great workout. This is a descending ladder superset of kettle bell swings and goblet squats. Grab a kettlebell that is not too heavy. First, perform 10 swings. On your last swing go directly into 10 goblet squats with the same kettlebell. Take 30 seconds rest and drop to 9 reps of each. 10 Swings 10 Goblet Squats 30 seconds rest 9 Swings 9 Goblet Squats 30 seconds rest 8 Swings 8 Goblet Squats 30 seconds rest Continue descent until you hit 1 rep of each! Click here for weeks 3-4 Click here for weeks 5-6


Also in Blog

Running and Yoga: A Full Marathon Training Schedule
Running and Yoga: A Full Marathon Training Schedule

April 24, 2019

Read More

7 Things You Don’t Know About Your Protein Powder
7 Things You Don’t Know About Your Protein Powder

April 24, 2019

Read More

The 5 Best Core Exercises That Aren’t Sit Ups
The 5 Best Core Exercises That Aren’t Sit Ups

April 24, 2019

Each product we design draws on our roots, both urban and outdoor, with a unique balance to keep you looking good wherever you go.

Read More