FAT LOSS & CARDIO CONDITIONING

Fat loss &Cardio conditioning Multi-sport support for Swimmer &Foot ball player

Main Goal: To support swimming & football players

Time Per Workout: 45-60 MIN

Training Level: Beginners and intermediate

Gender: Male And Female

Equipment: barbell, body weight, kettle bell OR DUMBBELLS

Program Duration: 8 WEEKS

Days Per Week: 3-6

Layout: Program philosophy , Integration of super set between low intensity high intensity training will enable you to burn calories &stoke fat and using calories from stored fat as well support muscular endurance,Improve body weight control and strength Increase excess post – exercise oxygen consumption (EPOC)

Taste the quality of this program

SATURDAY / MONDAY

No. Exercise Name Sets Reps Time Style
1 Barbell dead lift 4 30 sec Multi-set 1A
2 Walking Lunge 4 20 wide stride Multi-set 1B
3 Jumping squat 4 30 sec Multi-set 1C
4 Cross Crunches 4 30 sec Multi-set 1D
5 Couple Cross Abs with Hyperextension 4 30 sec Multi-set 2A
6 Push-Ups 4 30 sec Multi-set 2B
7 Decline dumbbell bench press 4 30 sec Multi-set 2C

SUNDAY / TUESDAY

No. Exercise Name Sets Reps Time Style
1 Somo squat 4 30 SEC Multi-set 1A
2 Burpees 4 30 sec Multi-set 1B
3 Alternate knee raises 4 30 sec Multi-set 1C
4 Somo Deadlift 4 30 sec Multi-set 2A
5 Russian twist 4 30 sec Multi-set 2B
6 Hyperextension 4 30 sec Multi-set 2C
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