Weight Loss Beginner/ bodyweight 12 week program

Average Weekly Training Hours 01:41
Training Load By Week
Average Weekly Training Hours 01:41
Training Load By Week

CertsOverview: This program is designed for the individual that is less experienced and doesn't have all day to dedicate to the gym. This strength programming will include all major movements as well as dynamic effort lifts.

href="http://www.TheTrainingPlanSource.com">www.TheTrainingPlanSource.com 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:19:59
Body Weight Only Lower Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 2
0:20:00
Body Weight Only Upper Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 4
0:19:59
Body Weight Only Lower Focus 2

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 5
0:19:59
Body Weight Only Upper Focus 2

Complete each exercise as a circuit. Do set 1 for each followed by set 2 for each with minimal rest.

Sample Day 8
0:19:59
Body Weight Only Lower Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 9
0:20:00
Body Weight Only Upper Focus

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

Sample Day 11
0:19:59
Body Weight Only Lower Focus 2

Complete thise workout as a circuit with minimal rest between exercises. Do set 1 for each and then set 2 for each

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.