Men's and Women's Intermediate Weight Loss Exercises

Your Exercise Program:

All of the exercises in this program are to be done using the "28 Method," meaning you should do 4 sets of 7 repetitions for each exercise in the following way:

  • The first set should be done quickly.
  • The second set should be done only half way up through the range of motion each time.
  • The third set should be done slowly--counting, "1...2...3...," on the way up and again, "1...2...3...," on the way down.
  • The fourth set should be done quickly and for the full range of motion again.

Depending upon strength and overall fitness, the whole group of 28 repetitions can be repeated two or three times in a row as needed.

Monday (Legs):

  1. 30 minutes Walking on Treadmill (at a 10% grade) OR 30 minutes on Treadmill alternating walking and running every other minute
  2. Body Squats
  3. Leg Extensions*
  4. Stationary Lunges
  5. Outer Thigh Machine*
  6. Standing Calf Raises

Wednesday (Chest):

  1. 30 minutes Walking on Treadmill (at a 10% grade) OR 30 minutes on Treadmill alternating walking and running every other minute
  2. Flat Straightbar Bench Press*
  3. Dumbell Incline Bench Press*
  4. Dumbell Flat Flys*
  5. Beginner Pushups or Advanced Pushups
  6. 1 minute Supermans on Exercise Ball (alternating sides) (3 sets of 15 repetitions)
  7. 1 minute Reverse Hypers on Ball

Friday (Back & Shoulders):

  1. 30 minutes Walking on Treadmill (at a 10% grade) OR 30 minutes on Treadmill alternating walking and running every other minute
  2. Dumbell One Arm Rows*
  3. Military Press*
  4. Lateral Raises*
  5. Dumbell Shrugs*
  6. 1 minute Supermans on Exercise Ball (alternating sides) (3 sets of 15 repetitions)
  7. 1 minute Reverse Hypers on Ball

Saturday (Arms):

  1. 30 minutes Walking on Treadmill (at a 10% grade) OR 30 minutes on Treadmill alternating walking and running every other minute
  2. EZ Preacher Curls*
  3. Rope Pushdowns*
  4. Alternate Dumbell Hammer Curls*
  5. Bench Dips (Beginner)
  6. 1 minute Supermans on Exercise Ball (alternating sides) (3 sets of 15 repetitions)
  7. 1 minute Reverse Hypers on Ball

* With all exercises involving weight, start with significantly less weight than you think you can lift and work your way up to a weight level that challenges you while allowing you to complete the program. Increase the weight resistance incrementally as your strength level grows over time.