Strength Training
Weight Loss Challenge Resistance Training, Weeks 7 & 8
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Welcome to weeks seven and eight of our RealJock/Nu4You Weight Loss Challenge. Here you will find 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. After week seven, begin with day one again and do the same workouts for week eight.
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 you should move on to the core workout.
WEEKS 7 & 8, 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 7:
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. After week seven, begin with day one again and do the same workouts for week eight.
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 you should move on to the core workout.
WEEKS 7 & 8, 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 7:
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, WEEKS 7 & 8/DAY 3 |
| Multi-Directional Lunge Series |
| Perform two alternate (left foot then right foot) lunges directly to front. Follow these with two alternate 45-degree lunges front. Follow those with two alternate side lunges. Next do two alternate 45-degree lunges back. Last, do two alternate step-back lunges. Repeat the entire sequence three times through. |
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| Horse Stance Dynamic |
| Start on all fours and maintain perfect spine posture (again with the dowel style alignment touching three points: base of skull, between shoulder blades, and base of 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 the floor half an inch and your right knee and foot off the floor also half an inch. Then slowly extend your left arm out from your body at a 45-degree angle, with thumb up, shoulder blade back, arm parallel to the floor. Then extend your right leg straight back so that it is parallel to the ground as well. From this position, alternate between the top position and tucking your left elbow to your right knee under your body. Do a full set of 20 tucks on one side, then come back to all fours and repeat the movement with right arm and left leg parallel to the floor and tuck your right elbow to your left knee for another set of 20. |
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| Inverted Pull-ups, Palms Down, on Single Leg |
| On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depends on your height relative to the rack). With your feet flat on the floor side by side, place your hands shoulder width apart, with your palms facing down. Hang from the bar with your body flat and arms fully extended and lift one leg off the floor. Lift your body up towards the bar until your chest nearly touches it. Lower yourself back down to the 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, alternating which foot you are standing on. |
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| Squats With Dumbbells High at Shoulders |
| With dumbbells high at your shoulders, it is extremely important that you keep your spine neutral and shoulder blades back throughout the squat movement. Position your feet shoulder width apart with toes straight ahead or just slightly out. Lower yourself down until your thighs are parallel to the floor, or as low as you can go with a neutral spine and weight in your heels. Once you reach the low position, drive up through your heels and return to the starting position. Repeat for 12 reps. |
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| Inverted Pull-ups, Palms Down, on Single Leg |
| On a Smith Machine or Squat Rack, position the bar so that it is either on the fourth, fifth, or sixth rung (this depends on your height relative to the rack). With your feet flat on the floor side by side, place your hands shoulder width apart, with your palms facing down. Hang from the bar with your body flat and arms fully extended and lift one leg off the floor. Lift your body up towards the bar until your chest nearly touches it. Lower yourself back down to the 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, alternating which foot you are standing on. |
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| Squats With Dumbbells High at Shoulders |
| With dumbbells high at your shoulders, it is extremely important that you keep your spine neutral and shoulder blades back throughout the squat movement. Position your feet shoulder width apart with toes straight ahead or just slightly out. Lower yourself down until your thighs are parallel to the floor, or as low as you can go with a neutral spine and weight in your heels. Once you reach the low position, drive up through your heels and return to the starting position. Repeat for 12 reps. |
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| Gravitron Wide Grip Pull-ups |
| On a Gravitron machine, grab the wide grip bar with hands a little wider than shoulder width. Your palms will be facing front. 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. Be sure to always pull through your pinkies and elbows, keeping the muscle-focus in your lats for this pullup. Repeat for 12 reps. |
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| Reverse Walking Lunges with Dumbbells Low/High |
| From a standing position, holding dumbbells either low at your sides or at your shoulder level (for greater difficulty), step your right foot backwards and drop your right knee into a lunge. Lower your right knee until your right quad is parallel to the floor. Push back to stand up from the lunge and step backwards repeating the same steps with your left foot. Continue to walk like this for 24 alternating steps, 12 steps for each foot. |
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| Gravitron Wide Grip Pull-ups |
| On a Gravitron machine, grab the wide grip bar with hands a little wider than shoulder width. Your palms will be facing front. 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. Be sure to always pull through your pinkies and elbows, keeping the muscle-focus in your lats for this pullup. Repeat for 12 reps. |
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| Reverse Walking Lunges with Dumbbells Low/High |
| From a standing position, holding dumbbells either low at your sides or at your shoulder level (for greater difficulty), step your right foot backwards and drop your right knee into a lunge. Lower your right knee until your right quad is parallel to the floor. Push back to stand up from the lunge and step backwards repeating the same steps with your left foot. Continue to walk like this for 24 alternating steps, 12 steps for each foot. |
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| Stability Ball Alternate Dumbbell Press |
| Lie back on a stability ball with your upper back stabilized on the ball. Have your feet hip width apart and keep hips flat. Take the dumbbell while lying back and press them up, using your chest to do the pushing. The dumbbells should almost meet at the top motion. Slowly alternate bringing a single dumbbell down so that the lower elbow is at a right angle while the opposite hand and dumbbell wait at top position. Alternate lifts for 24 repetitions, 12 per arm. |
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| Stability Ball Alternate Dumbbell Press |
| Lie back on a stability ball with your upper back stabilized on the ball. Have your feet hip width apart and keep hips flat. Take the dumbbell while lying back and press them up, using your chest to do the pushing. The dumbbells should almost meet at the top motion. Slowly alternate bringing a single dumbbell down so that the lower elbow is at a right angle while the opposite hand and dumbbell wait at top position. Alternate lifts for 24 repetitions, 12 per arm. |
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After completing the resistance work above, move on to your core workout:
| CORE WORKOUT, WEEKS 7 & 8/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. |
| Long Leg Swings With Feet Off Floor |
| Lie with your back on the floor with palms up and arms extended straight out to the sides. Keep your knees straight and legs long and feet on the floor. Slowly alternate lowering your legs from left to right, touching feet on the ground before moving to the other side. Shoulders and arms must stay on the floor at the botttom of each side. At the 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. Continue to alternate for 20 swings, 10 to each side. |
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| Freestyle Kicks |
| Lying face down on a flat bench with your hands holding onto the bench, slowly raise your extended legs up to the point where your spine is straight in line with your legs. In this holding position, kick your legs as if you are flutter kicking in a pool. You should feel your lower back supporting and your upper glutes and hips doing most of the work. Go for time: 60 seconds. |
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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.