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Fat Loss Plan - Week 2

Week 2 of the fat loss plan consists of various high intensity interval training (HIIT) sessions and runs. Session 7 focuses on running intervals and includes warm-up exercises followed by 4 rounds of 800m runs with 4 minutes of rest in between. Session 8 is a circuit workout with 6 rounds of shuttle runs and bodyweight exercises. Session 9 includes run intervals with 4 rounds of 400m runs and shoulder exercises. Session 10 is an evening run/walk for 30 minutes. Session 11 is another HIIT circuit and Session 12 includes a 45 minute endurance run at an easy pace.

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John Rohrer
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468 views2 pages

Fat Loss Plan - Week 2

Week 2 of the fat loss plan consists of various high intensity interval training (HIIT) sessions and runs. Session 7 focuses on running intervals and includes warm-up exercises followed by 4 rounds of 800m runs with 4 minutes of rest in between. Session 8 is a circuit workout with 6 rounds of shuttle runs and bodyweight exercises. Session 9 includes run intervals with 4 rounds of 400m runs and shoulder exercises. Session 10 is an evening run/walk for 30 minutes. Session 11 is another HIIT circuit and Session 12 includes a 45 minute endurance run at an easy pace.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Fat Loss Plan- Week 2

SESSION 7 SESSION 8 SESSION 9 SESSION 10 SESSION 11 SESSION 12

AM Session: AM Session: Obj: Run Intervals Obj: Evening Run/Walk AM Session: Obj: Endurance Run

Obj: Work Capacity Obj: Work Capacity Warm-up: (1) Jog/Walk for 30 Obj: Work Capacity (1) Run 45 minutes @
3 Rounds minutes @ easy pace Easy pace.
Warm-up: Warm-up: Run 400m - no structured pace, Warm-up:
3 Rounds 3 Rounds Spiderman Stretch just move continuously 3 Rounds
3x Scotty Bobs - 5x 40 ft. Shuttles 10m High Knees for 30 minutes. 5x-Renegade Rows - Comments:
15#/25# 5x Lunges 10m Butt Kicks 15#/25# Enter your SESSION 1
8x Goblet Squats - 8x Push-ups 4-Square Drill 5x-Dumbbell Military 1.5-mile assessment
15/25# 8x EOs Training: Press - time into
8x Sit-ups Instep Stretch (1) 4 Rounds 15#/25# the website Run Interval
200m Run Training: Run 800m @ Interval 20x Step-ups Calculator to determine
Instep Stretch (1) 6 Rounds, one every Run Pace 10x Toes to Sky today’s easy run pace.
Training: min. 4 Min. Rest Between Instep Stretch If you are not able to run
(1) 9 Rounds 20 sec. of 40ft Shuttles Intervals Training: for a full 45 mins. then
6x Burpees 40 sec. of Rest (1) As Many Rounds As divide your run into
6x Dumbell Front Squat - ***Transition as quickly (2) 2 Rounds Possible in 20 min. of: run/walk intervals. For
15#/25# as possible to the next Shoulder Blaster - 3x Renegade Man Maker example: Run 5 mins.
Run 200m circuit with no or as little unloaded - and walk 2.5 mins. - for
Rest 30 sec rest as possible*** 20 sec. Jane Fonda 15#/25# 45
30x Step-ups mins.
(2) 3 Rounds, do as (2) 6 Rounds, Count total Comments: 10x Sit-ups
many number Enter your SESSION 1,
repetitions per round as of repetitions (each 1.5-mile assessment (2) 4 Rounds (each
possible, (each round round last 2 mins.) time into round last 2 mins.)
lasts 2 min.) 20 sec. Dumbbell the website Run Interval 20 sec. Bench Walk-ups
20 sec. Sit-Ups Thrusters - 15#/25# Calculator to determine 20 sec. EOs
20 sec. Seated Russian 20 sec. max In-place today’s 800m interval 20 sec. Side Bridge (left)
Twist - 15#/25# Lunges pace. 20 sec. Side Bridge
Dumbbell 20 sec. Seated (right)
20 sec. Face Down Back Russian Twists - 15#/25# 40 sec. Rest
Extension 20 sec. Step-ups
40 sec. Front Bridge 40 sec. of Rest (3) 3 Rounds
20 sec. Rest ***Transition as quickly Foam Roll Low Back,
as possible to the next Butt, Hamstrings
(3) 3 Rounds circuit with no or as little Spiderman Stretch
Foam Roll Chest, rest as possible*** Pigeon Stretch
Shoulders,
Biceps (3) 6 Rounds, one every
3x Shoulder Scarecrow - min. PM Session:
No weight 20 sec. of 40ft Shuttles
Lat+Pec Stretch 40 sec. of Rest Obj: Evening Run/Walk

(4) 3 Rounds (1) Jog/Walk for 30


PM Session: 15/15 sec. Standing minutes @ easy pace -
Founder no structured pace, just
Obj: Evening Run/Walk 15/15 sec. Kneeling move continuously for 30
Founder minutes.
(1) Jog/Walk for 30 15/15 sec. Low Back
minutes @ easy pace - Lunge
no structured pace, just 10x Face Down Back
move continuously for 30 Extension
minutes.
(5) 3 Rounds
Foam Roll Quads
HUG Mobility Drill

PM Session:

Obj: Evening Run/Walk

(1) Jog/Walk for 30


minutes @ easy pace -
no structured pace, just
move continuously for 30
minutes. ​

Click HERE for Run Interval Calculator

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