8 Week Winter Weight Loss Challenge : Gym based Exercise Videos

Weeks 1 to 4 : (Mon, Wed, Fri)


 

Downloads

crosstrainerWarm Up

Start your workout with a 5 minute cardio warm up.

For example:

  • Crosstrainer
  • Rowing machine
  • Treadmill
  • Skipping
  • Jogging

Exercise 1 : Dumbbell deadlift, curl & press

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 2 : Seated cable row

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 3 : Machine chest press

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 4 : Overhead rope tricep extension

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 60 seconds & then repeat the above exercises for 1 more circuit.

 

Exercise 5 : Dynamic lunge to curl

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 6 : Close grip assisted chin

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 7 : Incline dumbbell bench press

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 30 seconds before moving to the next exercise.

 

Exercise 8 : Tricep pushdown

Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form.

Rest for 60 seconds & then repeat the above exercises for 1 more circuit.

 

crosstrainerWarm down

Conclude your workout with a 5 minute cardio warm down.

For example:

  • Crosstrainer
  • Rowing machine
  • Treadmill
  • Skipping
  • Jogging