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Lose Weight in a Week


Perform all exercises in sequence without resting. Rest three minutes between circuits.
1. Front Squat - 10 reps
2. Romanian Deadlift - 10 reps
3. Leg Press - 10 reps
4. Prone Hamstring Curl - 10 reps
5. Reverse Sled Drag - 30 yards
6. Prowler Push - 30 yards

Repeat for five circuits.


Perform all exercises in sequence without resting. Rest three minutes between circuits.
1. Pull-Up - 10 reps
2. Standing DB Shoulder Press - 10 reps
3. BB Bent-Over Row - 10 reps
4. Push-Ups - 10 reps
5. Med Ball Wall Slams - 40 seconds
6. Battle Rope Alternating Underhand Wave - 40 seconds

Repeat for five circuits.


Perform each exercise in sequence without resting. Rest two minutes between circuits.
Circuit 1

A1. Clean and Press - 4 reps
A2. Heavy Prowler Push - 20 yards
A3. Battle Rope Complex* - 60 seconds
Circuit 2

B1. Sled Pull-Through (flat back) - 20 yards
B2. Farmers Walk w. Turn Around** - 30 yards
B3. Med Ball Complex*** - 80 reps

* Alternating underhand wave, underhand wave, circles in, circles out - 15 seconds each with no rest between

** Walk 30 yards then turn around and 30 rds back, no rest

*** Facing a wall, chest pass, side to side throws from hip, overhead, and slams, 10 reps each, then immediately repeat a second time. 80 reps total

Repeat for five circuits.


1A. DB Thruster 20 reps
1B. KB Swing 20 reps
1C. Jump Rope, 2 min
2a. 30 Second Sprint
2b. RKC Plank
Repeat circuit two five times.


1A. 0.15 mile sprint
1B. Pull-up - 15 reps
1C. Man makers* - 15 reps
1D. KB swing - 15 reps
1E. Medicine ball slam - 15 reps
1F. TRX Row - 15 reps
1G. Goblet squat - 15 reps
Repeat for five circuits.

* Push-up on dumbbells, row the right one to your side, then the left, then stand up.

Perform each exercise in sequence without resting. Rest three minutes between circuits. When selecting a weight, make sure you can complete the prescribed reps but no more.
1A. Front Squat - 10 reps
1B. Overhead Press - 10 reps
1C. Bent-Over Row - 10 reps
1D. Barbell Rollout - As many as possible
1E. Romanian Deadlift - 10 reps
1F. Snatch-Grip Deadlift - 10 reps

Repeat for five circuits.


 Perform each exercise in sequence without resting. Rest three minutes between circuits. When selecting a weight, make sure you can complete the prescribed reps but no more.
1A. Front Squat - 10 reps
1B. Overhead Press - 10 reps
1C. Bent-Over Row - 10 reps
1D. Barbell Rollout - As many as possible
1E. Romanian Deadlift - 10 reps
1F. Snatch-Grip Deadlift - 10 reps

Repeat for five circuits.


Via http://www.mensfitness.com
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