“Every-Other Day” Routine
Perform this routine twice a week or a maximum of every-other day (one day of rest between workouts) to maintain muscle mass while losing weight.
Cardio
20 minute interval training: 5 minute warmup at a low intensity followed by 2 minute work and rest intervals. Each work interval should be sufficiently intense (resistance and speed) to cause you to “fail” the talk test (it should be hard to carry out a conversation).
Resistance Training
Push – Choose 3 sets x 10 repetitions of any of the following exercises:
Chest Press
Knee Push-Up
OR
Assisted Pushup (TRX or Horizontal Bar)
Push-up, Progressed, OR Advanced
Barbell Bench Press

Cable Chest Press
Pike Shoulder-Press, Progressed Pike Shoulder-Press

Tiger Push-up
Pull – Choose 3 sets x 10 repetitions of any of the following exercises:
Seated Row
Lat Pull-Down
One-Arm Dumbbell Row
Inverted Row (TRX High-Back, TRX Low-Back, or Horizontal Bar)
Low-Back Band Row (Seated or Standing)
Middle-Back (45 Degree) Band Row (Seated or Standing)
Squat – Choose 3 sets x 10 repetitions of any of the following exercises:
Squat (Row-Assisted)
Squat
Reverse Lunge (Body Weight OR Dumbbell Resisted)
Step-up
Dumbbell Front Squat
Leg Press
Plyometric Lunge
Plyometric Squat
Core Exercises
Pelvic Tilt 1 set x 8 reps
Dirty Dog 1 set x 5 reps
Bird Dog 1 set x 8 reps
Cat/Cow 1 set x 10 reps
Bridge (Knee, Full, One-Leg, or Dynamic) 2 times for 30 seconds
Side Bridge (knees bent, full, OR progressed) 2 times for 20 seconds
Hamstring Bridge (low, medium, OR highest resistance) 2 times for 30 seconds
OR
Hamstring Curl
(Stability Ball, TRX or TRX high resistance: hips straight) 2 sets x 8 reps
Crunch (low, medium, high, highest resistance) 2 sets x 10 reps
OR
Reverse Crunch 2 sets x 10 reps
Oblique Crunch 1 sets x 5 reps
TRX Mountain-Climber
OR
TRX Crunch
OR
TRX Pike
Cobra 1 set x 8 reps
Superman 2 sets x 10 reps
OR
Swimmer 2 sets x 5 reps
Fully-Inverted TRX Power-Pull
OR
Band Twist
Hip Abduction (Lying, Standing, OR using TRX)

External Shoulder Rotation (Dumbbell, Band, OR TRX)
Hip Hike