Weight Training for Weight Loss
Training Goal - Who should try this workout?
This workout is perfect for anyone who is looking to challenge themselves with a full body workout which targets all the major muscle groups.
Target Area - Where will I feel it?
You will feel this through your entire body, and this will challenge you in all planes of movement, including rotation.
Benefits - How will it help me?
Energy expenditure will be high due to hitting all the major muscle groups and you will find you will be breathing heavily due to the dynamic nature of the movements.
Workout - What is it?
Warm-Up: Perform the below movements with some light loads prior to starting this workout.
1. Dumbbell Squat to Press (Easier option: reduce the load and reduce the depth of the squat movement)
2. Walking Rotational Lunges (Easier option: remove the rotational part of the movement)
3. Dumbbell Romanian Deadlift (Ensure you maintain the natural curve in your lower back throughout this movement)
4. Single Arm Cable Press (This can be completed in an isolated fashion, simply just pressing, or integrated, where you include some rotation through your torso)
5. Standing Cable Row (You can use a 2 handed grip, or as above use each arm in isolation)
6. Plank to Push Up (Don’t let your lower back sag in this movement, if you cannot maintain a neutral position, drop to your knees)
Be sure to ask a member of the Fitness Team if you need to hand doing any of the exercises or to learn how to use any equipment you haven’t used before.
Cool Down: Complete a variety of full body stretches
Time - How long is each exercise?
Aim for between 45 - 60 seconds per exercise movement with 10 seconds recovery between exercises.
Intensity - How hard do I go?
Aim to complete 3 rounds of the exercises in a circuit to start, and if you want a challenge go for 4 or 5 rounds!
Equipment - What do I need?
Essential: Dumbbells and a cable machine.
Use a weight that is starting to fatigue you around the 45 second mark and work hard to complete the full 60 seconds on each movement. If you are fatiguing it is tempting to reduce the range of motion of the movement. Better to reduce the load than the range of motion so you work your muscles through their entire range.