TOTAL BODY TORCHER: 8 WEEK FULL BODY FAT LOSS
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
8 weeks
Days Per Week
3 days/ week
Time Per Workout
45 mins
Equipment Required
Dumbbell, bodyweight
Target Gender
Other
Description:
Get ready to torch away body fat and boost your fitness level with the "Total Body Torcher" program. This 8-week workout regimen is designed for beginners and is perfect for anyone looking to lose weight and enhance their overall fitness. The workout can be conveniently performed at home, requiring minimal equipment such as a pair of dumbbells and your body weight.
Part One – Dynamic Resistance( Repeat 2-3 times per week.)
| Exercise | Sets | Reps |
| Shoulder press and pull down | 1 | 10 |
| Chest press and row | 1 | 10 |
| Biceps and triceps | 1 | 10 |
| Squat and touch the toes | 1 | 10 |
Part 2 – Circuit Training ( Repeat 4 times a week)
| Exercise | Sets | Reps |
| Flat dumbbell bench press | 3 | 20 |
| Bent over dumbbell row | 3 | 20 |
| Dumbbell Squat | 3 | 20 |
| Walking Lunge | 3 | 10 each leg |
Part 3 – Tabata Training
| Exercise | Sets | Reps |
| Dumbbell punches | 3 | 30 sec |
| Jumping Jacks | 3 | 30 sec |
| Mountain Climber | 3 | 30 sec |
| Push Ups | 3 | 30 sec |
Part 4 – Every Minute on the Minute
| Exercise | Sets | Reps |
| Crunch w/ feet elevated | 3 | 10 |
| Lying Leg Raise | 3 | 10 |
| Stomach vacuum | 3 | 20 sec |
| Sprint | 5 | 10-15 sec |
Part 5 - Dynamic Resistance
| Exercise | Sets | Reps |
| Shoulder press and pull down | 3 | 12 |
| Hand Chest Press and Row | 3 | 12 |
| Biceps and triceps | 3 | 12 |
| Squat and touch the toes | 3 | 12 |
