STRENGTH TRAINING

Weeks 3 and 4 of the Weight Loss Challenge Workouts

Welcome to weeks three and four of our RealJock/Nu4You Weight Loss Challenge. Here you will find three days per week of resistance training workouts for our participants—and all of you working out with them at home. These workouts come to us courtesy of Billy Polson of Diakadi Body, and are meant to be done in sequence.

Below you will find day one of the workout; click through to the following pages for days two and three, followed by the three days of week four. And remember—kick butt, and have fun!


WEEK 3, DAY 1: RESISTANCE TRAINING WORKOUT

The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 3:

Stretch Test
Core Strength Test
Resistance Training Week 1, Day 1
Resistance Training Week 1, Day 2
Resistance Training Week 1, Day 3
Week 2 Workouts
Weeks 3 & 4 Workouts
Weeks 5 & 6 Workouts
Weeks 7 & 8 Workouts
Weeks 9 & 10 Workouts
Weeks 11 & 12 Workouts

Begin your day of resistance work with your corrective stretches. Plan also to include your core work at the end of your workout. Then, perform the following sequence of exercises. After you've done this sequence through, start again at the beginning of the resistance workout and do the same sequence twice through again (there is no need to repeat the stretches or core work). After the third run-through, you can do your core workout; then you will have completed the first day of resistance work. Congratulations!

RESISTANCE WORKOUT, WEEK 3/DAY 1
Alternate Split Squat and Single Cable Rotation Pull Staggered Stance
Stand with staggered stance and use a single cable handle at chest height. In your staggered stance perform a split squat, keeping tall in chest and with shoulders back throughout the movement. At the bottom of the movement, knees must be at right angles. At the top of each split squat perform a row by pulling the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout entire movement. Alternate split squat and row for full set of 12 on one side, then switch arms and legs for the next set of 12.
Alternate Split Squat and Single Cable Rotation Push Staggered Stance
Stand with stagger stance and use a single cable handle at chest height. In your staggered stance perform a split squat, keeping tall in chest and with shoulders back throughout movement. At bottom of movement, your knees must be at right angles. At top of each split squat perform a row by pushing the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout movement. Alternate split squat and push for full set of 12 on one side, then switch arms and legs for the next set of 12.
Split Squats (Front Set and 45 degrees set) with Low Hold and Double Twist
At the bottom of each front/45 split squat, with your arms extended straight out, palms together, perform a trunk twist to each side, then slowly return to top. Front Split Squat: Start with legs staggered front/back and drop into a kneeling position with your knee tapping the ground (not resting). In low position, both knees should be in right angles and your spine straight up and down. If quads or hip flexors are too tight to drop all the way down, then go as low as you can while keeping your form. 45-Degree Split Squat: Use the same form as the front split squat, however your feet will be on a 45-degree angle. Keep both feet pointing front throughout. Do 20 on one leg, and then switch for 20 on the second leg.
Jefferson Squat
Start with a dumbbell on its end on the floor directly beneath your hips, with legs wider than shoulder width. Squat down to grab on to the top of the dumbbell. At this low position, make sure your spine is still in a neutral position, meaning that your shoulders are still back and together (not rounded forward) and that your lower back stays flat (not tucking your butt under). Then bring the dumbbell up with you as you stand up. Repeat by tapping the end of DB on the floor. Repeat for a set of 12 squats.
After you've completed the above exercises three times through, move on to the following core workout.

CORE WORKOUT, WEEK 3/DAY 1
Lower Ab Work Based on Test Results
Start your core work with the appropriate exercises following from the results of your core strength test.
Stability Ball Full Sit-ups (Hands Across Chest, or Hands on Head)
Start this exercise for your upper abdominal work if you failed the upper abs test. Lie back on center of stability ball with your hands crossed at your chest level or on your head for more advanced. From low position, first tuck your chin completely to your chest and then follow this movement with a full sit-up. Return to lying fully across the ball at the bottom with each rep allowing your chin to open up at bottom each time. Keep the ball stationary and feet still on floor. Once you can perform this movement for 20 reps, then graduate to hands on head for next set.
Stability Ball Side Bends (Hands Across Chest, or Hands on Head)
Laying on your side on top of the stability ball, with hands across your chest and legs wide for stability and braced on lower edge of wall. Slowly do side bends up keeping your spine flat against back board and head facing forward. Once you have mastered these for 20 reps with hands x chest, graduate your hands to behind your head.
Cobra Stretch
Lie face down, with palms down and thumbs out to sides. Slowly lift your chest and shoulders off the ground with your upper body and your feet and thighs off floors with lower body. With your hands rotate your thumbs out and up so that your shoulders externally rotate and your shoulder blades wrap together. Keep your chin in and facing down so that your neck stays in line with your spine. Work this pose until you can hold it for three minutes without a rest or a form break.