FITNESS & PERFORMANCE

908.803.8019

119 Park Ave Summit NJ 07901 US

6-Week At-Home Fat Loss Workout Plan

 

 

Daily Warm up: - DO THIS BEFORE EVERY WORKOUT

 

Hamstring Static Stretch: x20s Hamstring stretch static
Adductor Static Stretch: x20s e Adductor stretch static
Standing heel to butt stretch: x20s e Standing heel to butt quad/hip stretch
standing wall soleus stretch: x20s e Standing wall soleus stretch
Toe Touch to squat: x10 Toe touch to squat
Fire Hydrants: x10e Fire Hydrants
SL Leg Raises: x10e SL leg raises
Dead Bugs: x10e Dead Bugs
Glute Bridge w/ Alt Reach: x10e Supine Bridge with Alt Reach

-Heel/butt to lunge w/ OH reach: x10e Pull back butt kick to lunge w/ overhead reach

Wideouts: 2x10 Wide outs
Low Pogos: 2x20 Low Pogos

 

Workout 1

Cardio- Walk or jog for 20 minutes. Push Ups- 10 reps- Push up

Knee Grabs- 15 reps Knee grab

Bodyweight Squats- 15 reps Bodyweight Squat

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 2

 

Jumping jacks-30 Jumping Jack High Knees-30 High Knees

Mountain Climbers- 30 reps Mountain Climbers Wall sit- 20-45 secs Wall Sit

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 3

Cardio- Walk or jog for 20 minutes. Jump squats- 15 reps Jump Squat

Flutter Kicks- 30 reps (15 each leg) Flutter Kicks


Push-Up plank- 45 seconds Plank

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 4

 

Gate swings- 15 reps Gate Swing

Bicycle Crunches- 40 reps Bicycle Crunches Supermans- 20 reps Superman

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 5

Cardio- Walk or jog for 20 minutes. Side plank- 30 seconds Side Plank

Prisoner squats- 10 reps Prisoner Squat

Push-ups- 10 reps Push up

Jump squats- 10 reps Jump Squats

Forward lunge- 10 reps each leg Walking Kettle/Dumbbell Lunge Bear Crawl- 10 reps Bear Crawl

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 6

 

Mountain Climbers Mountain Climbers Alternating V-ups Alternate V ups Lateral lunges Alternate Lateral Lunge Leg raises Leg Raise

 

10-20 reps each

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 7

 

Cardio- Walk or jog for 20 minutes.

 

Side shuffle (5 yards back and forth) Side Shuffle Push ups Push up

Reverse lunges Kettlebell/Dumbbell Reverse Lunges


Russian Twists Medicine Ball Russian Twist Prisoner squats Prisoner Squat

Scissor Kicks Scissor Kicks

 

10-20 reps each

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 8

 

10 second sprint Push-up- 10 Push up

Ice Skaters- 20 Ice Skaters

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 9

 

Cardio- Walk or jog for 20 minutes.

 

Russian Twists Medicine Ball Russian Twist Reverse Crunches Reverse Crunch Windshield wipers Windshield wiper

Leg raises Leg Raise V ups V ups

 

**10 reps each/ 3-5 rounds depending on fitness level

**Rest as long as you need in between rounds

 

Workout 10

 

Toe Touches-15 Toe touches

Bodyweight squats w/ 2 sec pause at bottom-10 Bodyweight Squat Arm Circles-20

Push-ups with feet elevated-10 Feet-Elevated Push up

 

**3-5 rounds depending on fitness level

**Rest as long as you need in between rounds