Weight Loss and Maintenance Work-Out #3


Beginner Level of Difficulty (45 minute workout)

This is a weight loss and maintenance workout that targets all of the major muscle groups and maximizes the number of calories the body is able to burn. This workout is best suited for individuals looking to lose weight or maintain their current fitness level.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 10 minutes
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 1 to 3 times.

Picture of a male doing Incline Chest Press Exercise

Incline Chest Press

The incline chest press exercise utilizes dumbbells and bench to help build the upper pectoral muscles in the chest.

Do 12-15 reps
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Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15-20 reps
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Picture of a male doing Reverse Dumbbell Fly Exercise

Reverse Dumbbell Fly

The reverse fly is a shoulder exercise that trains the posterior deltoid and upper back. When this exercise is done correctly it helps maintain proper positioning in the shoulder girdle and helps to maintain proper posture.

Do 12-15 reps
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Picture of a male doing Standing Bicep Curl Exercise

Standing Bicep Curl

This upper body exercise is a bicep curl using dumbbells. When this arm exercise is done properly it really isolates the bicep muscle.

Do 12-15 reps
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Picture of a female doing Heel Raises Exercise

Heel Raises

The heel raise is a beginner level isometric core exercise that strengthens the abs and obliques.

Do 5 reps on each side
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