You are incredible, amazing, committed…and probably in much better shape then you were two months ago! Great job on making it to the final 30 days of the 90 Day Weight Loss and Workout Plan.
If you are new, remember to start from the beginning by CLICKING HERE:
90 Day Weight Loss Workout Plan Part 1
You know the drill; so let’s get right into your next workout.
DAYS 60-75
Do this workout 5-6 days per week—Weight training, Plyometrics / Multi-Movement and Cardio—to get the most results.
REMEMBER to:
Bring water
-And –
Plan your workout and memorize the workout circuits ahead of time, but have some options for each muscle group in case the equipment you planned on using is not available.
The FOCUS and CHANGES for days 60-75:
Supersets and Plyo / Multi-Movements
– You will now do 2 exercises for the same muscle group before you move to the next exercise.
-The added/specific Plyometrics will take the place of resistance training for your legs.
-Move from one exercise to the next AS QUICKLY AS POSSIBLE.
-REPS: Your repetition count for each set is now 6 to 10 reps.
-Plyo / Multi-Movement exercises all are 1 minute.
DO THE CIRCUITS FOR THE FOLLOWING WORKOUTS 4 TIMES. You can rest for 90 seconds between each circuit if needed.
WORKOUT #1
CIRCUIT: Begin with Lunge Mid-Air Switch, then Triceps Extensions, to Triceps Kickbacks, to Ice Skaters, then Bicycle Abs, to Ab Crunch, then finishing the circuit with Lunges and a 90 second rest.
Do this circuit a TOTAL of 4 TIMES.
Lunge Mid-Air Switch – 1 minute.
Triceps Extension – 6 to 10 reps.
Triceps Kickback – 6 to 10 reps.
Ice Skaters – 1 minute.
Bicycle Abs – A minimum of 1 minute.
Ab Crunch – A minimum of 1 minute.
Lunges – 1 minute.
WORKOUT #2
CIRCUIT: Begin with Mountain Climbers, then Chest Fly, to Chest Press, to Squat Jumps, then Barbell Curls, to Dumbbell Curls, then Finishing with Foot Taps and a 90 second rest.
Do this circuit a TOTAL of 4 TIMES.
Mountain Climbers – 1 minute.
Chest Fly – 6 to 10 reps.
Chest Press – 6 to 10 reps.
Squat Jumps – 1 minute.
Barbell Curls – 6 to 10 reps.
Dumbbell Curls – 6 to 10 reps.
Foot Taps – 1 minute.
WORKOUT #3
CIRCUIT: Begin with Squat Thrusts, then Barbell Row, to Dumbbell Row, to Squat with Dumbbell Raise, then Dumbbell Press, to a Plank, then Finishing with Jumping Jacks and a 90 second rest.
Do this circuit a TOTAL of 4 TIMES.
Squat Thrusts – 1 minute.
Barbell Row – 6 to 10 reps.
Dumbbell Row – 6 to 10 reps.
Squat with Dumbbell Raise – 1 minute
Dumbbell Shoulder Press – 6 to 10 reps.
Plank – 1 minute.
Jumping Jacks – 1 minute.
CARDIO – 25 minutes; steady run.
It’s time to hop back on the treadmill. You are doing some intense intervals during your workouts, so a steady and moderate pace on the treadmill is a nice calorie-burning compliment to your overall program for the final 30 days.
Diet and Nutrition
By now, you know the drill. If you are losing weight, your diet and food logging are accurate and honest. If not, you know what you need to do.
Look for the third and final segment of our 90 Day Plan on diet and nutrition from our dietitian to publish next.
#MoveMoreBurnMore , you are almost there!
Learn how to effortless follow the entire 90 DAY WORKOUT and LIVING HEALTHY. CLICK HERE and SUBSCRIBE today!