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Weight Loss Program MONTH 1

Updated: Oct 10, 2023

Welcome to your first month of our FREE PROGRAM. Please note, if you live in the Narberth area and have questions about this program, you can always schedule 1 FREE session by emailing us at Team@oharafitness.net


Below you will find weekly routines to help you on your path. If you want a more "Personalized" workout you can sign up for our monthly Online Training program by also emailing us at Team@oharafitness.net


WEEK 1

Day 1

Shoulders/Bi’s/Tri’s/Abs

1: Warm Up

10 Minutes of medium paced Cardio

or the following (Both warmups for additional results)

Warm Up:

Jumping Jacks

Squats

Push Ups

Sit Ups

4x20

A: Dumbbell Push Press

B: Dumbbell Lateral Raise

C: Dumbbell Curls

D: Dumbbell Tricep Kickbacks

3x15

A: Dumbbell Forward Raise

B: Dumbbell Reverse Fly

C: Dumbbell Hammer Curls

D: Dumbbell Tricep Overhead Extension

3x15

A: Dumbbell Arnold Press

B: Dumbbell Upright Row

C: Dumbbell Crossover Curls

D: Dumbbell Crossover Tricep Extension

3x15

A: Dumbbell Wide Curls

B: Dumbbell Close Curls

C: Close Grip Push Ups

D: Dumbbell Reverse Curls

3x15




Day 2

Legs/Chest/Shoulder

1: Warm Up

30 Seconds on 30 Seconds off

High Knees or Cardio Machine

For 10 minutes

A: Goblet Squats

B: Dumbbell Lunge

C: Dumbbell Bent Over Rows

D: Dumbbell Chest Press (lying on a bench, swiss ball, or the floor)

4x20

A: Dumbbell Step Ups (step up on a chair or bench)

B: Dumbbell Straight Leg Deadlift

C: Push Ups

D: Dumbbell or Kettlebell Swing

3x15

A: Squat Jumps

B: Burpee (With push-up)

C: Single Leg Deadlift

3x15

6: Cardio Burnout

Same as Warm Up but FASTER

WEEK 2

Day 1

Legs/Chest/Back

1: Warm up

5 Minutes of Medium Paced Cardio followed by 10 minutes of FAST and 5 minute cooldown

OR

Warm Up Superset

A: High Knees

B: Jumping Jacks

C: Buprees

D: Rest

30 seconds of each for 15 Minutes

A: Squat (Bodyweight or Weighted)

B: Push Ups

C: Dumbbell Rows

Reps: 15-12-10-15

A: Lunge (Bodyweight or Weighted)

B: Dumbbell or Barbell Bench

C: Dumbbell or Kettlebell Swings

4x12

4: Superset (Gym Only)

A: Leg Curls

B: Leg Extension

3x15

5: Superset (Gym Only)

A: Lat Pulldown

B: Seated Row

3x15

A: Jump Squats

B: Close Grip Push Ups

4x10



Day 2

Shoulders/Bi’s/Tri’s

1: Warm Up (Same As Day 1)

5 Minutes of Medium Paced Cardio followed by 10 minutes of FAST and 5 minute cooldown

OR

Warm Up Superset

A: High Knees

B: Jumping Jacks

C: Burpees

D: Rest

30 seconds of each for 15 Minutes


A: Dumbbell or Barbell Clean

B: Dumbbell or Barbell Push Press

C: Hammer Curls

Reps: 15-12-10-15


A: Dumbbell or Barbell Upright Rows

B: Crossover Curls

C: Triceps Overhead Extension

D: Triceps Kickbacks

4x12


A: Lateral Raises

B: Forward Raises

C: Halfway Curls (Only from the Mid Part of the curl to the top part)

D: Lying Dumbbell Extensions

4x12


6: High Intensity Interval Training on Cardio Equipment

or the Bodyweight Burnout (CLICK HERE)

(High Intensity Interval Training or HIIT is when you change your pace during the exercise. For today you will do 5 minutes of a cardio warm up and then 1 Minute FAST and 1 Minute SLOW for 10 Minutes followed by a 5 Minute Cooldown)

WEEK 3

Day 1

Legs/Chest/Back

A: Squat Jumps (With or Without Weight)

B: Dumbbell Chest Press

C: Dumbbell Chest Fly

D: Dumbbell Rows

3x20

A: Dumbbell Lunges

B: Dumbbell Incline Press

C: Push Ups

D: Dumbbell or Kettlebell Swings

3x20

3 sets of 45 seconds

3x15

7: Repeat Warm Up Video

Day 2

Shoulder/Bi's/Tri's

A: Dumbbell Push Press

B: Dumbbell Curl

C: Dumbbell Hammer Curl

D: Dumbbell Kickbacks

3x20

A: Dumbbell Forward Raise

B: Dumbbell Reverse Curl

C: Dumbbell Crossover Curl

D: Dumbbell Overhead Extension

3x20

3x15

3x10

7: Repeat Warm Up Video

WEEK 4

Day 1

Shoulers/Bi’s/Tri’s

1: Warm Up

20 minutes HIIT of cardio

or

Superset

A: Jumping Jack

B: Jump Squats

C: Mountain Climbers

4x20

A: Dumbbell or Barbell Strict Shoulder Press

B: Seated Dumbbell Curls

C: Seated Triceps Extension

4x15

A: Dumbbell Forward Raise

B: Dumbbell Alternating Curls

C: Dumbbell Alternating Overhead Triceps Extensions

4x15

A: Dumbbell Lateral Raise

B: Dumbbell Hammer Curls

C: Dumbell Kickbacks

4x15

3x20

21’s with Dumbbells or Barbell

(Curl from the starting position to the halfway point 7 times – then halfway point to the top 7 times – then the full curl 7 times)

Day 2

Legs/Back/Chest

1: Warm Up

20 Minutes of HIIT (1 minute FAST 1 minute SLOW)

Or


A: Goblet Squat

B: Dumbbell Rows

C: Push Ups

4x15

A: Dumbbell Lunges

B: Dumbbell Single Leg Deadlifts

C: Dumbbell Chest Fly

4x15

A: Wall Sit for 30 Seconds

B: Shrugs x20

C: Close Grip Push Ups x10

X5 sets



ADDITIONAL VIDEOS AND WORKOUTS

More videos can be found on the Bodyweight Burnout Page (CLICK HERE FOR BODYWEIGHT BURNOUTS) and the Ab Page (CLICK HERE FOR ABS) - Make sure to Subscribe to the O'Hara Fitness Youtube page to be the first to know when new workouts drop.





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