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Weight Loss Training Plan
Summary: 3 Days a Week
30-days of weight loss training.
Description: This 30-day plan is focused on weight loss. This plan will take you through a set of workouts balanced with both cardio and strength conditioning exercises.

Workout Details
This balanced training plan helps promote weight loss.
This beginner-to-intermediate level plan is designed to promote weight loss and improve your overall conditioning. It combines cardio with free-weight strength training exercises to give you an effective and challenging workout.
Combine this plan with a healthy diet to achieve optimal results.
Three separate workouts will be performed each week during this plan. You should begin each workout with a brief 10-15 minute stretching/warm-up routine.
Sample Workout from this Training Plan
Fast Cardio and Upper-Body
This workout is a combination of some fast-paced cardio and some upper-body resistance training. The Running sprints are performed at a set distance (a combined total of 1km), but you should try to beat your time each week. Start with 2 400 meter ...
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure.
Suggested Routine:
Distance: 1 km

Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler.
Suggested Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Tricep Kickbacks - Dumbbell
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

One-Arm Dumbbell Row
Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB hang down but do not let your shoulder stretch out of the socket. Keeping a flat back pull the weight up towards the side of your chest by squeezing your shoulder blade across your back. Slowly lower the weight back down and repeat. Exercise description and photo by Michael Diebler.
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dumbbell Curl - Standing
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by (less)
Suggested Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

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