JGP Strength & Fitness Training
Example routine for fat loss
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Total body | 4-8 min. core | Total body | 4-8 min. core | Total body | long walk / slow jog | Rest |
| HIIT | HIIT |
When putting together a BW circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in
place)
2) A bodyweight squat (total body warm-up) - Prisoner Squat or
Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a
beginner)
4) A single-leg exercise (such as a walking lunge with a pause at
bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pull-ups, inverted rows, or resistance
band rows if you don't have a bar; or stickups if you have nothing
at all)
6) Two-leg exercise
7] Another total body, fast paced exercise (burpees, jump rope,
jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute
at the end of the circuit and go through this 1-3 more times
depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND
with REST between exercises. Be CONSERVATIVE anytime you start a
new program.
So have a great time with these fun bodyweight cardio workouts...
Then say goodbye to long, slow, boring, and monotonous cardio forever if you want qicker and lasting results!!!!
4-8-12 MINUTE ABDOMINAL/CORE ROUTINE
2-3 days per week for novice
3-4 for advanced, no consecutive days!
Each exercise has variations to increase its difficulty. Try to work up to a minute on each exercise before moving on to advanced versions! If to hard already, start with 20second durations. Each week add 5seconds.
Plank
30seconds
Mountain climbers
30seconds
Double crunch
30seconds
Side plank
30seconds each side
In & outs
30seconds
Stability ball rollout
30seconds
Hanging knee raises
30seconds
James G. Pearo III – CFT,SNC
JGP Strength & Fitness Training
* ALTERNATIVE EXERCISES*
Dumbbell push & pull
Vacuum
Pillars
Crab walk
Front squat
Mountain climbers X
Many more etc…..
****Always consult with your Dr. before starting any fitness or nutrition program!!
Example total body:
1) Jumping jacks
2) Prisoner Squats
3) Push ups
4) Lunge
5) Type of row
6) Two leg hip extension
7) Burpee
If rest is needed you can set up several ways
such as: 50 sec. exercise - 10 rest
40 sec. exercise - 20 rest
30 sec. exercise - 30 rest
20 sec. exercise - 10 rest
Depends on your fitness level and or preference
Excellent fat loss routine!!!
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