BIGGEST LOSER “4” — WEEK 9
Posted: June 22, 2008
At the last meeting we talked about continuing to turn up the cardio intensity with High Intensity Interval Training (HIIT), and in their weight workouts with our Level III training. This last month is all about turning up the intensity.
The main mistake I see people make is that they do the same things that they’ve gotten used to—that they’re comfortable with. But if you’ll change it up, your body will continue changing too. That will help you get past the normal plateau’s you’ll find along the way.
I taught them the next two week’s Level III workouts, so here they are in case you’d like to try them. Each workout will hit your entire body—the pushing muscles (Chest, Shoulders & Triceps), the pulling muscles (Back & Biceps), your lower body, as well as your core.
Remember, the goal is to do everything back to back, with no breaks, except for water. Make sure you get with someone who knows how to do the exercises, so you can do them safely.
- Start with a 5-10 minute Cardio Warmup.
- Do each numbered exercise 10-12 reps (guys) or 12-15 reps (gals) in a circuit 4 times!
- Finish with a single burnout exercise* with maximum reps!
Level III Workouts—Week Two
DB Thrusters (Squat & Press)
*DB Curl 21’s (1 set to max)
DB Single Arm Clean & Press
DB Curls (both arms, together)
Ab Crunches on the Ball—one leg raised
*Ball Pushups & Knee Curls (1 set to max)
EZ Bar Deadlift, Curl & Reverse Press
*DB Lateral Raises (1 set to max)
Level III Workouts—Week Three
Jumping Squats with Bar
Pullover Presses on Ball
SA Dumbbell Curls
*Floor Wipers (1 set to max)
Push Presses with Bar
EZ Bar Curls
Hanging Knee Raises
*Ball Pikes (1 set to max)
Jumping Lunge with SA DB Press
DB Curl 21’s
*SA Cable Curl (1 set to max)
This week’s Biggest Loser was Denise Cravens, who lost 2.8% of her body weight and 4.2 lbs. Denise has been working hard for months and was pretty happy to be in the winner’s column! She received a $25 Casey’s gift card from Dimond Brothers Insurance.
This will be the 3rd twelve week Biggest Loser we’ve done in a row and I’m wondering if it’s time to take a break. I’d bring it back in September to coincide with the TV show like we did last fall.
It’s really up to you, though. We started with 68 people this time, and 57 people last time. If there’s enough interest to do a 4th one this year during the summer, I’m willing. It would start on 7/11 if we did it.
The other idea I had was to take a smaller group of say 20 people, and personally train them for the summer—no contest—just hard work and results. We’ll have to see what develops. You’ll have to let me know.
See you next week. Right now, it’s time to get to the gym!