“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

Barbell Bench Press

Cable Chest Press

Pike Shoulder-Press, Progressed Pike Shoulder-Press

Pull – Choose 3 sets x 10 repetitions of any of the following exercises:

Seated Row

Lat Pull-Down

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

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