When we began the 12 weeks, we started the group with what I call Level I training (circuit training with machines) for a month. Then we introduced them to Level II workouts (single exercises with free weights and dumbbells).
After that, they started on our Level III training (compound exercises with free weights). The goal was to keep the workouts progressing so their bodies would never get used to the training—that way they’d keep changing.
The Level III training helps them get great workouts fast—none of them take longer than 30 minutes. They also burn more calories because you’re working several muscle groups at the same time.
Here’s the final week of workouts for the group, in case you want to give it a try.
- Start with a 5-10 minute Cardio Warmup.
- Do each numbered exercise 12-15 repetitions in a circuit, four times, without stopping.
Finish with a single burnout exercise* with maximum reps!
Level III Workouts—Week Four
Pushups on Rings (or Ball)
Ab Routine #1-4 (Crunches, Legs Up, Crossing, Leg Lifts)
*Single Arm Cable Lateral Raises (1 set to max)
Thrusters with Bar
*Floor Wipers (1 set to max)
Jumping DB Clean & Presses
EZ Bar Curls
Hanging Knee Raises
*Ball Pikes (1 set to max)
This week’s Biggest Loser was Bill Lewis, who lost 3.8% of his body weight and a total of 8.0 lbs. That’s impressive, even if he was taking off most of the 10 lbs he’d put on during his recent vacation.
He’s not the first one to face that problem this summer. As soon as he got back from vacation, he got back to work and took off eight pounds. Bill won a $20 Walmart gift certificate from Dimond Brother Insurance.
2nd Place went to Pam Kelly who lost 2.1% of her body weight and a total of 5.6 lbs. Any other week, she probably would have won, but this happened to be the week Bill got back!
Pam was in the last group of Biggest Losers also. She recently took me up on a challenge I made at the end of the last group. She ran/walked a 5K race a few weeks ago and plans to do another one soon.
Next week I’m going to introduce the group to Level 4 training. Believe it or not, many of the workouts are done in 20 minutes, and one in particular takes less than 10 minutes, but it’s intense. I’ll tell you more later. Right now, it’s time to get to the gym!