- 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) |
