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Weight Loss Workouts

This workout is for those that might be overweight or just looking to jump start their path to a fit and healthy lifestyle! Movements and light exercise are emphasized in order to eventually progress to a more difficult workout routine.

Suggested Equipment: medicine balls, stability balls, fitness cables, jungle gym

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Prison Workout - May 13th

1) Yoga Sequence- Hold forward flexion, front warrior, incline plane, down dog, supine bridge, and supine mountain for 60 seconds each.

2) Prison-12 reps of each, then 10, 8, 6, 4, 2, alternating between:

1. Jumping Jacks
2. Split Squats (reps are total, i.e. 12=6 reps each side)

3) Rest as needed then same format for the following:

1. Cable Full Extensions
2. Jumping Jills (reps are for each side)

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Prison Workout - May 12th

1) Yoga Sequence- Hold forward flexion, front warrior, incline plane, down dog, supine bridge, and supine mountain for 60 seconds each.

2) Prison-14 reps of each, then 12, 10, 8, 6, 4, 2, alternating between:

1. 60 degree Body Rows
2. Lunges

3) Rest as needed then same format for the following:

1. Cable Cleans
2. Squats

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Rest Day - May 11th

Rest Day

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Stairs - May 10th

Walk up and down stairs as many times as possible in 30 minutes.

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Prison Workout - May 9th

1) Yoga Sequence- Hold forward flexion, front warrior, incline plane, down dog, supine bridge, and supine mountain for 60 seconds each.

2) Prison Workout: 12 reps of each, 10 reps of each, 8...down to 2, alternating between:

1. Jumping Jills
2. Step Ups (reps are for each leg)
3. Squats
4. Jumping Jacks
5. Jog in Place (multiply reps by 10)

Complete AFAP

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30/30 - May 8th

1. 30 seconds on, 30 seconds off, repeat for a total of 12 minutes of:
   • Squats
2. 30 seconds on, 30 seconds off, repeat for a total of 12 minutes of:
   • Sprint in Place
3. 30 seconds on, 30 seconds off, repeat for a total of 15 minutes of:
   • Invisible Jump Rope

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Prison Workout - May 7th

1) Yoga Sequence- Hold forward flexion, front warrior, incline plane, down dog, supine bridge, and supine mountain for 60 seconds each.

2) Prison-12 reps of each, then 10, 8, 6, 4, 2, alternating between:

1. Cable Full Extensions
2. Hindu Squats

3) Rest as needed then same format for the following:

1. Squat Wave
2. Knee Push Ups

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