8-WEEK BEGINNER FAT LOSS WORKOUT

Workout #1 – Upper Body Workout A

Exercise	Sets	Reps	Rest
Dumbbell Pullover	2	10	45 sec
Dumbbell Bench Press	2	10	45 sec
Arnold Press	2	10	45 sec
Dumbbell Curl	2	10	30 sec
Overhead Tricep Extension	2	10	30 sec
Lying Leg Raise	2	10	30 sec

Workout #2 – Lower Body Workout A

Exercise	Sets	Reps	Rest
Goblet Squat	2	10	45 sec
Hip Thrust	2	10	45 sec
Walking Lunge	2	10, each leg	45 sec
Stiff Leg Deadlift	2	10	30 sec
Standing Calf Raise	2	10	30 sec
Oblique Crunch	2	Stiff-Leg Deadlift	30 sec

Workout #3 – Upper Body Workout B

Exercise	Sets	Reps	Rest
Bent Over Dumbbell Row	2	20	45 sec
Incline Dumbbell Bench Press	2	20	45 sec
Dumbbell Reverse Fly	2	20	30 sec
Cable Curl	2	20	30 sec
Straight Bar Tricep Extension	2	20	30 sec
Plank	2	30 sec	30 sec

Workout #4 – Lower Body Workout B

Exercise	Sets	Reps	Rest
Squat Jumps	2	20	45 sec
Standing Glute Kickback	2	20, each leg	45 sec
Leg Curl	2	20	30 sec
Leg Extension	2	20	30 sec
Seated Calf Raise	2	20	30 sec
Sit-Up	2	20	30 sec

Recovery

Working out is important, but it will only be as effective as your recovery from those workouts. Fortunately, that doesn’t have to be complicated, either. These simple tips can help you properly recover from the workouts and prepare for the next one.

• Eight hours of sleep every night
• Stretching and mobility work post-workout
• Meditation
• Proper Supplementation