Weight loss
Circuit strength training + cardio, 6x a week.
Training days: Mon, Tue, Wed, Thu, Fri, Sat
Strength + treadmill · Mon
| Exercise | Sets × reps |
|---|---|
| Goblet squat | 3 × 12 |
| Dumbbell bench press | 3 × 12 |
| Lat pulldown | 3 × 12 |
| Dumbbell shoulder press | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Plank | 3 × 30 s |
| Treadmill – incline walk | 1 × 20 min |
Cardio + abs · Tue
| Exercise | Sets × reps |
|---|---|
| Stationary bike | 1 × 40 min |
| Bicycle crunch | 3 × 20 |
| Side plank | 3 × 30 s |
Strength + bike · Wed
| Exercise | Sets × reps |
|---|---|
| 45° leg press | 3 × 12 |
| Machine chest press | 3 × 12 |
| Seated cable row | 3 × 12 |
| Lateral raise | 3 × 12 |
| Hip thrust | 3 × 12 |
| Crunch | 3 × 15 |
| Spin bike | 1 × 20 min |
HIIT · Thu
| Exercise | Sets × reps |
|---|---|
| Treadmill sprints (HIIT) | 1 × 20 min |
| Jumping jacks | 3 × 45 s |
| Mountain climber | 3 × 30 s |
Strength + elliptical · Fri
| Exercise | Sets × reps |
|---|---|
| Goblet squat | 3 × 12 |
| Dumbbell bench press | 3 × 12 |
| Lat pulldown | 3 × 12 |
| Dumbbell shoulder press | 3 × 12 |
| Lying leg curl | 3 × 12 |
| Plank | 3 × 30 s |
| Elliptical | 1 × 20 min |
Long walk · Sat
| Exercise | Sets × reps |
|---|---|
| Treadmill – walk | 1 × 50 min |
| Hamstring stretch | 2 × 30 s |
Use the "Weight loss" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.