Intermediate Difficulty with Advanced Modifications provided
If you’re looking to both gain lean muscle and burn fat at the same time, then this uptempo weight training for loss and strength routine is just what you’re looking for. We’ll work your full body with minimal equipment. You can do it at home or anywhere that you have access to dumbbells. We recommend having a few different weights available so that you can switch up the resistance as needed. You may also want a chair, box, or bench nearby, but it isn’t required. Now let’s go!
Warm up
Overhead Deep Squat to Scarecrow
Quadruped Thread the Needle
90-90 Hip Rotations
Weight Training for Weight Loss and Strength
Bent Over DB Pull Apart x 12
Suitcase Kickstand Squat + Press x 10 each
DB Calf Raise + Pause x 12
High Plank Row / Incline x 12 each
3:1 Tempo Push Up / Incline x 12
Low Goblet Reverse Lunge x 24
Crossbody Curl x 24
Half-Kneeling Chop x 12 each
One Arm Dumbbell Snatch x 12
Hollow Body Seesaw Chest Press / Knees Bent x 24
Forward Lunge to Row x 12 each
3:1 Tempo DB Triceps Kickback x 12
Side Plank Reach Through x 30 sec each
Cool Down
Side Lying Quad Stretch
Page Turner
V-Sit Reach
