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

This program is designed for the beginner or person who would like to train with minimal/no equipment (Only a pull up bar and step are necessary).

This is a progressive exercise regime targeting the whole body in a metabolically demanding fashion that will remove fat from the body at an alarming rate. This program is flexible enough that it could be done at home, at the gym, or outside.

The workouts progress from 4-5 days a week to 6 days a week and only need 20-30 minutes to complete. The difficulty progresses throughout the program.

This program should be used in conjunction with sound nutrition and can be done before or after endurance training.

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

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.