Strength Training
Weeks 3 and 4 of the Weight Loss Challenge Workouts
 |
Welcome to week four of our RealJock/Nu4You Weight Loss Challenge. Here you will find another three days 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 three of the workout; click the prior pages for days one and two and for the week three workouts.
WEEK 4, DAY 3: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 4:
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. Then, perform the following sequence of exercises once through (some exercises appear more than once). Then move on to the core workout.
Below you will find day three of the workout; click the prior pages for days one and two and for the week three workouts.
WEEK 4, DAY 3: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 4:
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. Then, perform the following sequence of exercises once through (some exercises appear more than once). Then move on to the core workout.
| RESISTANCE WORKOUT, WEEK 4/DAY 3 |
| Stationary Lunge Series (Step Forward) |
| Stand upright and with your left foot perform a forward lunge, stepping forward and dropping down through the back knee while keeping your body upright. Your left quad should then become parallel to the floor. Bring both hands lightly to touch the floor on the inside of your legs. Raise the left arm toward the ceiling, turning your upper body to follow it as you open your left side. Bring both hands back to the floor and use your left leg to push off your heel and come back up to the starting position. Alternate sides and step forward with your right foot. Do 12 reps for each leg. |
 |
| Horse Stance Vertical Hold |
| Start on all fours and maintaining perfect spine posture (again with the dowel style alignment touching 3 points: base of the skull, between the shoulder blades, and base of the spine). Lay a band or string on the floor to make sure you stay in the same plane and position throughout the exercise. Inhale and charge your abs on, keeping your weight evenly balanced between hands and feet. Try to barely lift your left hand off floor half an inch and your right knee and foot off floor half an inch. Hold this for 20 seconds without your spine twisting or your weight shifting to one side or the other. Then come back to all fours and repeat the movement by lifting your right hand and your left foot off the floor this time for 20 seconds. |
 |
| Inverted Pull-ups, Palms Down |
| On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depnds on your height relative to the rack). With your feet flat on the floor in a wide stance, place your hands shoulder width apart, with your palms facing down. Hang from bar with your body flat and arms fully extended. Lift your body up towards the bar until your chest nearly touches the bar. Lower yourself back down to starting position. Think about pulling through the pinky side of your hand to help your back do the majority of the work. Do this for 12 reps. |
 |
| End of Bench Squats with Seat Tap and Dumbbells High |
| Stand in front of a bench holding dumbbells high by your shoulders. With dumbbells high, it is extremely important that you keep your spine neutral and shoulder blades back throughout the movement. If the dumbbells high is too difficult for you, drop the dumbbells back down to your sides. Position your feet so that they are shoulder width apart and toes are straight ahead or just slightly out. Lower yourself down until your butt taps the flat bench. Once it does, drive up through your heels and return to the starting position. Repeat for 12 repetitions. |
 |
| Inverted Pull-ups, Palms Down |
| On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depnds on your height relative to the rack). With your feet flat on the floor in a wide stance, place your hands shoulder width apart, with your palms facing down. Hang from bar with your body flat and arms fully extended. Lift your body up towards the bar until your chest nearly touches the bar. Lower yourself back down to starting position. Think about pulling through the pinky side of your hand to help your back do the majority of the work. Do this for 12 reps. |
|
| End of Bench Squats with Seat Tap and Dumbbells High |
| Stand in front of a bench holding dumbbells high by your shoulders. With dumbbells high, it is extremely important that you keep your spine neutral and shoulder blades back throughout the movement. If the dumbbells high is too difficult for you, drop the dumbbells back down to your sides. Position your feet so that they are shoulder width apart and toes are straight ahead or just slightly out. Lower yourself down until your butt taps the flat bench. Once it does, drive up through your heels and return to the starting position. Repeat for 12 repetitions. |
|
| Gravitron Neutral Grip Pull-ups |
| On a Gravitron machine, grab the neutral handles that are parallel to each other. Your palms will be facing each other. From the starting postion, pull yourself up with a three-second count. Without pausing at the top, lower yourself down for a three-second count. Repeat for 12 reps. |
 |
| Walking Lunges Holding Dumbbells High |
| Holding dumbbells high by your shoulders. Keeping the dumbbells high gives you better work on your spine, lower back, and abs, so make sure your abs are continually on and that your posture stays tall with shoulder blades back. From the starting position, step your right foot forward and drop your left knee into a lunge. Lower your left knee until your right quad is parallel to the floor. Stand up from the lunge and step forward repeating the same steps with your left foot. Continue to walk like this for 24 alternating steps, 12 steps for each foot. |
 |
| Gravitron Neutral Grip Pull-ups |
| On a Gravitron machine, grab the neutral handles that are parallel to each other. Your palms will be facing each other. From the starting postion, pull yourself up with a three-second count. Without pausing at the top, lower yourself down for a three-second count. Repeat for 12 reps. |
|
| Walking Lunges Holding Dumbbells High |
| Holding dumbbells high by your shoulders. Keeping the dumbbells high gives you better work on your spine, lower back, and abs, so make sure your abs are continually on and that your posture stays tall with shoulder blades back. From the starting position, step your right foot forward and drop your left knee into a lunge. Lower your left knee until your right quad is parallel to the floor. Stand up from the lunge and step forward repeating the same steps with your left foot. Continue to walk like this for 24 alternating steps, 12 steps for each foot. |
|
| Stability Ball Dumbbell Press |
| Lie back on a stability ball with your upper back stabilized on the ball. Have your feet hip width apart and keep your hips flat. While lying back, take the dumbbells with your palms toward your feet and press them up, using your chest to do the pushing. The dumbbells should almost meet at the top motion. Slowly bring them down so that your elbows are at a right angle. Repeat for a set of 12 repetitions. Then, rest for 60 to 90 seconds, and repeat for a second set of 12. |
 |
| Stability Ball Dumbbell Press |
| Lie back on a stability ball with your upper back stabilized on the ball. Have your feet hip width apart and keep your hips flat. While lying back, take the dumbbells with your palms toward your feet and press them up, using your chest to do the pushing. The dumbbells should almost meet at the top motion. Slowly bring them down so that your elbows are at a right angle. Repeat for a set of 12 repetitions. Then, rest for 60 to 90 seconds, and repeat for a second set of 12. |
|
After completing the resistance work above, move on to your core workout:
| CORE WORKOUT, WEEK 3/DAY 3 |
| Lower Ab Work Based on Test Results |
| Start your core work with the appropriate exercises following from the results of your Lower Abs Tests. |
| Bent Knee Leg Swings With Feet Off Floor |
| Lie with your back on the floor with palms up and arms extended straight out to sides. Knees should be bent at right angles and feet on the floor. Slowly alternate lowering your knees from left to right, touching knees on the ground before moving to the other side. Shoulders and arms must stay on floor at botttom of each side. At bottom of each movement, pull your belly button in using your lower abdominals and use these same muscles to start the movement of the leg lift and swing. |
 |
| Stability Ball Lower Back Leg Raises |
| Lie face-down over a stability ball with your hands holding onto a bench. Slowly raise your straight legs up as high as you can bring them. You should feel your lower back doing most of the work. Repeat for a set of 12 raises. |
 |
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Exercise Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to billyandmike@realjock.com.