10kg Weight Loss

  • Improve cardio capacity
  • Develop fitness base
  • Entry level training

Please select one of the 10kg Weight Loss Programs below

and

Click on the exercise name to view the exercise video

Month 1

Click here to download a pdf of 10kg Weight Loss Month 1

Body-Weight Circuit x 3 (1min rest)
Alt Lunge & Squat

20

Lunge Forward & Back

10(20)

Step over & Squat

20

Side Lunge with Jump Squat

20

Push ups with touch extends

10

 

Kettlebell Circuit x 3 (1min rest)
Alt Swings

20

Alt Lunge with pass

20

Alt Clean & Press

20

Alt Clean & Squat

20

Alt Shoulder Press

20

 

Cardio x 3 (1min rest)
Skip 1min
High Knees 1min
5m Shuttle Runs 1min

 

Abdominals x 3 (1min rest)
Sit-ups

10

Extensions

10

Lifts

10

Toe Touches

10

 

Month 2

Click here to download a pdf of 10kg Weight Loss Month 2

Body-Weight Circuit x 3 (1min rest)
Lunge, Squat, Lunge (1 rep)

5 (10)

5 Squat pulses & glute ext (1)

10

Cross overs & Squat jump

20

Bunny Jumps (f+b = 1 rep)

10

Goddess Push-ups

10

 

Kettlebell Circuit x 3 (1min rest)

(KB exercise followed by bodyweight)

S/A Swings

10 (20)

Burpees

20

S/A Lunge with press

10 (20)

Jump Lunges

20

S/A Squat & Press

10 (20)

Jump Squats

20

S/A Squats

10 (20)

Mountain Climbers

20

S/A Shoulder Press

10 (20)

Push-ups

20

 

Cardio
Skipping 10mins

 

Abdominals x 3 (1min rest)
Bicycles

20

Heel Touches

20

Leg Drops

20

Up,Twist,Up (1 rep)

10 (20)

 

Month 3

Click here to download a pdf of 10kg Weight Loss Month 3

Body-Weight Circuit x 3 (1min rest)
KB 360 Lunges (Right & Left =1rep)

2

KB 360 Squats (Right & Left =1rep)

2

KB Jump Lunges

20

KB Jump Squats

20

KB Push-ups

20

 

Kettlebell Circuit x 3 (1min rest)

(Bodyweight exercise followed by KB)

Surfer Get Ups

20

Fig 8 Swings

10

Burpee Push-ups

20

Alt Lunge & Press

10

Ice Skaters

20

Alt Squat & Press

10

Skier Jumps

40

Alt O/H Squats

10

Push-up mix

20

Alt Rotation Press

10

 

Cardio x 3 (1min rest)

(Cardio followed by Bodyweight)

Skipping

2mins

Burpees

10

High Knees

2mins

Jump Squats

10

5m Shuttle Runs

2mins

Push Ups

10

 

Abdominals x 3 (1min rest)
S/A KB sit-ups 10 (20)
KB Passovers 20
S/A KB side snatch 10 (20)