Weight Loss Challenge Resistance Training, Weeks 11 & 12

Welcome to weeks 11 and 12 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 week 11 workout; click through to the following pages for days two and three. After you have completed the series, start over again with day one for week 12. This is it—after week 12, you are ready for any of the other RealJock 12-week workout programs. Congratulations on completing this program! We hope you'll take your gains on to the next level.


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. 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!

Stepback Lunge and Single Leg and Single Cable Rotation Pull
Stand on a single leg and use a single cable handle at chest height. Stepback opposite leg (of base leg) into low split squat then return to standing on single leg and perform a row by pulling the cable handle with a twist using the hand opposite your base leg. Keep shoulders back throughout entire movement. Alternate between step back lunge and single cable row for full set of 12 on one side, then swap hand and foot and repeat for full set of 12 on the other side.
Stepback Lunge and Single Leg and Single Cable Rotation Push
Stand on one leg and use a single cable handle at chest height. Stepback into a split squat and then return to standing on a single leg and perform a press by pushing the cable handle with a twist using the hand opposite your front leg. Keep tall and shoulders back throughout movement. Perform full set of 12 alternate step back split squats and push presses on one leg. Then swap to opposite leg and hand for second set of 12.
Alternate Step-back Lunges with Dumbbells High
Holding dumbbells at shoulder height, perform alternating step-back lunges. Keep chest front, shoulders retracted and posture tall in upper body throughout. Both knees should be at right angles in low position for each lunge. Alternate for a set of 20 (10 on each side).
Barbell Dead-Lift
Start by holding a barbell with palms back grip, hands shoulder width apart. Legs should be hip width apart. Make sure your spine stays in a neutral position, meaning that your shoulders are retracted back and together (not rounded forward) and that your lower back maintains a comfortable curve (not tucking your butt under) as you slowly lower the barbell down to mid-shin height. Then drive through your heels and glutes to bring the barbell up with you as you stand up. As you are standing up squeeze your butt cheeks together as if you are holding your shorts with them. If you cannot maintain neutral spine and bring bar down to mid-shin, then reduce range to higher low position. Repeat for a full set of 12.
After you've completed the above exercises three times through, move on to the following core workout.

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 Knee Tucks
Start in a pushup/plank position with your feet resting on the top of a stability ball. Keeping a neutral spine throughout the movement (head in line with spine and a small curve in lower/lumber spine. Slowly roll the ball forward with your toes and allow your knees to dip towards the floor, keeping hips level with spine throughout movement, before returning to straight leg plank position again. Repeat for a set of 20.
Cobra Hold Upper Body Only
Lie face down, with palms down and thumbs out to sides. Slowly lift your upper body off the floor, allowing your legs, butt and feet to remain completely relaxed and unflexed on the ground throughout the movement. This helps ensure that your upper back is doing the majority of the work to hold the posture. 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.