Fat Loss Plan - Week 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6

AM Session: AM Session: Obj: Run Intervals Obj: Evening Run/Walk AM Session: Obj: Endurance Run
Obj: Assessment
Obj: Work Capacity Warm-up: (1) Jog/Walk for 30 Obj: Work Capacity (1) Run 40 minutes @
Warm-up: 3 Rounds minutes @ easy pace - Easy pace.
3 Rounds Warm-up: Run 400m no
3x Scotty Bobs - 3 Rounds Spiderman Stretch structured pace, just Warm-up:
15#/25# 5x 40 ft. Shuttles 10m High Knees move 3 Rounds Comments:
8x Goblet Squats - 5x Lunges 10m Heel to Butt continuously for 30 5x-Renegade Rows - Enter your SESSION 1
15/25# Instep Stretch Kicks minutes. 15#/25# 1.5-mile assessment
8x Sit-ups 8x Push-ups 4-Square Drill 5x-Dumbbell Military time into
200m Run 8x EOs Training: Press - the website Run Interval
Instep Stretch Training: (1) 3 Rounds 15#/25# Calculator to determine
(1) 6 Rounds, a round Run 800m @ interval 20x Step-ups today’s easy run pace.
Training: every 45 sec.: pace 10x Toes to Sky If you are not able to run
(1) Max reps Dumbbell 15% of max reps 40 ft. 4 min. Rest between Instep Stretch for a full 40 mins. then
Thrusters in 60 sec. - Shuttles from Session intervals Training: divide your run into
15#/25# 1 Assessment (2) 2 Rounds (1) As Many Rounds As run/walk intervals. For
***Transition as quickly Shoulder Blaster - Possible in 15 min. of: example: Run 5 mins.
** Rest 3 Minutes as possible to the next unloaded 3x Renegade Man Maker and walk 3 mins. - for 40
circuit with no or as 20 sec. Jane Fonda - mins.
(2) Max reps Seated little rest as Comments: 15#/25#
Russian Twists in 60 sec. possible*** Enter your SESSION 30x Step-ups
- 15#/25# (2) 6 Rounds, Count total 1,1.5-mile assessment 10x Sit-ups
number of repetitions time into the website
** Rest 3 Minutes (each round last 2 Run (2) 4 Rounds (each
(3) Max reps In-place mins.) Interval Calculator to round last 60 sec.)
Lunges in 60 sec. - 20 sec. determine today’s 20 sec. Bench Walk-ups
unloaded Dumbbell Thrusters - 800m interval pace. 20 sec. EOs
15#/25# 20 sec. Rest
** Rest 5 Minutes 20 sec. max In-
place Lunges (3) 3 Rounds
(4) Max reps 40 ft. 20 sec. Foam Roll Low Back,
Shuttles in 3 min. Seated Russian Twists Butt, Hamstrings
- 15#/25# Spiderman Stretch
** Rest 5-10 Minutes 20 sec. Step-ups Pigeon Stretch
(5) Run 1.5 miles for 40 sec. of Rest
time. ***Transition as quickly
as possible to the next PM Session:
Record reps and time. circuit with no or as
little rest as Obj: Evening Run/Walk
PM Session: possible***
(3) 6 Rounds, a round (1) Jog/Walk for 30
Obj: Evening Run/Walk every 45 sec.: minutes @ easy pace -
15% of max reps 40 ft. no structured pace, just
(1) Jog/Walk for 30 Shuttles from Session move continuously for 30
minutes @ easy pace - 1 Assessment minutes.
no structured pace, just (4) 3 Rounds
move continuously for 30 15/15 sec. Standing
minutes. Founder
15/15 sec. Kneeling
Founder
15/15 sec. Low Back
Lunge
10x Face Down Back
Extension
(5) 3 Rounds
Foam Roll Quads
HUG Mobility Drill

PM Session:

Obj: Evening Run/Walk

(1) Jog/Walk for 30

 minutes @ easy pace
- no structured pace,
just move continuously
for 30 minutes.

Click HERE for Run Interval Calculator