Weight Loss and Maintenance Work-out #5


Intermediate 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 Single Arm Dumbbell Row Exercise

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 12-15 reps on each side
LEARN EXERCISE
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 reps
LEARN EXERCISE
Picture of a male doing Side Crunches Exercise

Side Crunches

This is a core exercise that uses the rack to isolate the obliques and build strength and definition using your own body weight in a side crunch.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Seated Bicep Curl Exercise

Stability Ball Seated Bicep Curl

The seated bicep curl exercise uses the stability ball to make it slightly more challenging.

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Back Extention Exercise

Back Extention

The back extension is a beginner core exercise. This is a great beginner exercise that helps to strengthen the lower back.

Do 10 reps
LEARN EXERCISE