Strength Training
Weight Loss Challenge Resistance Training, Weeks 11 & 12
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Welcome to weeks 11 and 12 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 two of the workout; click through to the following page for day three. Then, start over again with day one for week 12.
WEEKS 11 & 12, DAY 2: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 11:
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 you should move on to the core workout.
Below you will find day two of the workout; click through to the following page for day three. Then, start over again with day one for week 12.
WEEKS 11 & 12, DAY 2: RESISTANCE TRAINING WORKOUT
The Weight Loss Challenge Workouts consist of the following, to be done in order; do the prior workouts before beginning Week 11:
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 you should move on to the core workout.
| RESISTANCE WORKOUT, WEEKS 11 & 12/DAY 2 |
| Stability Ball Hip Raises (Heels on Ball) and Heel Curls and Bent Knee Hip Raises |
| First, always try to select the most firm stability ball for all your stability ball work. For this exercise, people 5'9" or shorter should use a 55cm stability ball; people over 5'9" should use a 65cm ball. Lie back on floor on back with your hands straight out to the sides with palms up. Place your heels on top of the stability ball, and, keeping legs straight, slowly raise your hips up until your body is completely flat and extended. Then slowly lower back to floor. On the final rep, hold your hips in the high position and perform a set of 10 heel curls. On final rep of heel curls, leave soles of feet flat on top of SB and perform bent knee hip raises for full set of 10. Repeat for a set of 10 raises, with 10 heel curls and bent knee raises each time. |
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| Walk-Outs Forward and Reverse with 10-Second Hold at Low |
| Start with your hands and feet on floor with your legs and arms extended (so your body is in a downward dog or A-frame position, with butt up). Keeping your neck in line with your spine and your ears by your biceps, slowly walk your hands out past a push-up position as far as you can extend while still maintaining your core stability. Once you reach the biggest stretch position, hold here for 10 seconds, then slowly walk your feet back in toward your hands, to starting position. Then this time walk your feet back out until your body is in a low plank, past push-up position, and hold again in low position for 10 seconds. Repeat for a full set of 12 with 10 second hold at low position each time and alternating between walking out with your hands and walking back with your feet. |
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| Hold Low Squat Position and Single Cable Pulldowns |
| Use a single cable handle set at high position, above head height. Stand with feet shoulder width apart and drop into a good-posture low squat position. With your first hand, pull the cable handle down towards your shoulder and repeat for full set of 12 on this side. Then swap cable hand and repeat set for second side. Take a rest for your legs between each hand if necessary. You should do 12 with each arm. |
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| Barbell Repeating Side Lunges to Single Leg Hold |
| Start in standing position with a barbell on your shoulders, standing only on your right leg, and perform repeated side lunges to the left, returning to standing on a single right leg after each repetition. Keep your spine neutral throughout the movement. After 12 reps, switch to standing on your left leg and lunging right with a single leg hold at the top on each rep, for a second set of 12. |
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| Hands on Stability Ball Push-Ups with Feet on Flat Bench |
| Place hands on the side of a stability ball and keeping your feet wide on a flat bench, start in a plank position and perform smooth form push-ups, keeping the ball steady throughout the movement and your spine neutral. Press in with your hands into the ball throughout the movement to give your chest the feeling of a fly movement as well as a press. Bring your feet closer together on the bench for tougher balance work. Repeat for a set of 12. |
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| Repeat Step-back Split Squats with Alternate Dumbbell Laterals on Single Leg at Top Position |
| Start standing on left leg only with dumbbells in hands and arms hanging at your sides and step right leg back into a lunge position. Then return back to single left leg standing and perform one set of alternate single dumbbell raises: Keeping your arms straight and palms face down, raise your arms, alternating, so that they are parallel to the ground. After one alternate set, bring arms back down and repeat right leg step back into lunge and return to left leg single hold. Repeat this for 6 repetitions. Then swap to standing on single right leg and step left leg back into lunge and perform alternate laterals standing on right leg only for set of 6 reps. |
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| Barbell Deadrows, Back to Top For Each Rep |
| Start in standing position with a barbell held in front of your body at waist height. Drop into a shortstop stance with upper body around 55 degrees from floor, and a neutral spine. Perform a single deadrow, bringing the barbell up to your sternum. Bring barbell back down to low position and return to standing position. Repeat for full set of 12 through entire sequence. |
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| Hands on Stability Ball Push-Ups with Feet on Flat Bench |
| Place hands on the side of a stability ball and keeping your feet wide on a flat bench, start in a plank position and perform smooth form push-ups, keeping the ball steady throughout the movement and your spine neutral. Press in with your hands into the ball throughout the movement to give your chest the feeling of a fly movement as well as a press. Bring your feet closer together on the bench for tougher balance work. Repeat for a set of 12. |
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| Repeat Step-back Split Squats with Alternate Dumbbell Laterals on Single Leg at Top Position |
| Start standing on left leg only with dumbbells in hands and arms hanging at your sides and step right leg back into a lunge position. Then return back to single left leg standing and perform one set of alternate single dumbbell raises: Keeping your arms straight and palms face down, raise your arms, alternating, so that they are parallel to the ground. After one alternate set, bring arms back down and repeat right leg step back into lunge and return to left leg single hold. Repeat this for 6 repetitions. Then swap to standing on single right leg and step left leg back into lunge and perform alternate laterals standing on right leg only for set of 6 reps. |
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| Barbell Deadrows, Back to Top For Each Rep |
| Start in standing position with a barbell held in front of your body at waist height. Drop into a shortstop stance with upper body around 55 degrees from floor, and a neutral spine. Perform a single deadrow, bringing the barbell up to your sternum. Bring barbell back down to low position and return to standing position. Repeat for full set of 12 through entire sequence. |
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After completing the resistance work above, move on to your core workout:
| CORE WORKOUT, WEEKS 11 & 12/DAY 2 |
| Lower Ab Work Based on Test Results |
| Start your core work with the appropriate exercises following from the results of your core strength test. |
| Elbow Side Pillar with Leg-Lifts and Hold |
| Lie on your side and support yourself on your lower elbow and forearm. Have one foot on top of the other. Your body should be in a straight diagonal line. Hold this position (using your lower side obliques). Then, lift your top leg up and hold the top position. Switch to the opposite side after time is achieved. Do these for 45 seconds per side. |
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| Lie on Stability Ball with Alternating Supermans |
| Lie on top of a stability ball face down with the peak of the stability ball under your belly button and your hands and feet resting on the floor. Engage your core, shoulders, and hip stabilizers and slowly raise your left hand up and your right foot up and hold for two seconds. Then repeat by lifting your right hand and left foot and holding for two seconds. Alternate back and forth for sides for full set of 16 on each side. |
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