The Workout Plan to Lose 15 Pounds

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Plenty of people are perpetually unhappy with their weight.

Even these folks wouldn’t be considered obese, per se, they might just have enough extra pounds to be considered overweight.

But we have good news. Whether your spare tire is a result of holiday overeating or some long-term unhealthy habits, you can beat those last 15lbs by following a killer workout plan. We consulted with Andrew Borsellino, C.S.C.S., co-founder of Precision Sports Performance, and Thomas King, C.S.C.S., strength and conditioning coach with JK Conditioning, to build the ultimate workout routine to get you confident and shredded in two months.

But if you’ve been fit in the past and know the ropes around the gym and want to go it alone, our simple plan will help you get off on the right foot.

 “When getting started, make sure you start the right type of program,” says Borsellino. “If you get going on a program that is way too intense right off the bat, it may keep you from continuing and reaching your goals.”

Furthermore, if you’re unprepared for a high-intensity workout program, you could potentially be walking the path to injury. At the same time, starting a workout program that’s too easy or not stimulating could just lead to boredom—and boredom makes you more likely to quit.

King adds: “In my experience, the easiest way to sneak fat loss work into your routine is through the use of circuits and complexes. Nobody really wants to spend an hour running on a treadmill when you could be doing more engaging exercises like kettlebell swings, thrusters, and squats. I also like to include at least one more traditional strength training day per week. It allows for recovery from the demanding circuits and the lower reps will help preserve muscle tissue during the fat-loss stage.”

THE WORKOUT

The following workout program, which comes courtesy of King, incorporates three workouts per week: two days of circuit training and one day of strength training. Perform these workouts on nonconsecutive days for eight weeks. Before each session, do a light warmup that includes aerobic exercise (like walking on the treadmill for 5-10 minutes) and dynamic mobility work (like banded shoulder dislocations and rotational hip dislocations).

INSTRUCTIONS

Day 1 circuit: Perform one set of each exercise before resting. After you have completed one full round, rest for two minutes and start again. The goal is to complete five rounds as quickly as possible. For an added challenge, time yourself and see how you progress as you move through the eight-week program.

Day 2 strength workout: The strength day will stick to the basic lifts and pair two complementary movements as a superset. Perform exercises in the same superset (marked A and B), then rest 1½-2 minutes. Repeat for the prescribed number of sets.

Day 3 circuit: The second circuit incorporates a dumbbell complex. Choose a dumbbell weight you can use for all the exercises, and be sure to do each exercise without putting the dumbbells down. If that’s not difficult enough, after each complex, row 100 meters as quickly as possible. Complete five rounds of this circuit in as little time as possible. Time yourself and see how you progress over the next eight weeks.

EXERCISE 1

KETTLEBELL SWING You’ll need: KettlebellsHow to

Kettlebell Swing thumbnail
4sets
20reps
rest

EXERCISE 2

PLYOMETRIC PUSHUP

plyometric pushup thumbnail
5sets
10reps
rest

EXERCISE 3

SEATED CABLE ROW You’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Seated Cable Row thumbnail
5sets
10 repsreps
rest

EXERCISE 4

OVERHEAD BARBELL PRESS You’ll need: BarbellHow to

Overhead Barbell Press thumbnail
5sets
10 repsreps
rest

EXERCISE 5

AIRDYNE BIKEHow to

5sets
2 caloriesreps
rest

DAY 2 WORKOUTStrength

EXERCISE 1A.

ROMANIAN DEADLIFT You’ll need: BarbellHow to

Romanian Deadlift thumbnail
4sets
3reps
0 sec rest

EXERCISE 1B

BARBELL OVERHEAD PRESS

Overhead Press thumbnail
3sets
8reps
90-120rest

EXERCISE 2A.

BARBELL SQUAT You’ll need: BarbellHow to

Man Barbell Squat thumbnail
4sets
3reps
0 sec rest

EXERCISE 2B.

CHINUP You’ll need: Pullup BarHow to

Chinup thumbnail
3sets
8reps
90-120 secrest

EXERCISE 3A.

DUMBBELL BENCH PRESS You’ll need: Bench, DumbbellsHow to

Dumbbell Bench Press thumbnail
3sets
6reps
0 sec rest

EXERCISE 3B

30-DEGREE INCLINE DUMBBELL ROW You’ll need: BenchHow to

30-Degree Incline Dumbbell Row thumbnail
3sets
15reps
90-120 rest
Perform on incline bench

DAY 3 WORKOUTCircuit

EXERCISE 1

DUMBBELL FRONT SQUAT You’ll need: DumbbellsHow to

Dumbbell Front Squat thumbnail
5sets
10reps
0 sec rest

EXERCISE 2

DUMBBELL BENTOVER ROW You’ll need: DumbbellsHow to

Dumbbell Bentover Row thumbnail
5sets
10 (each arm)reps
0 secrest

EXERCISE 3

DUMBBELL THRUSTER You’ll need: DumbbellsHow to

Dumbbell Thruster thumbnail
5sets
10reps
0 secrest

EXERCISE 4

RENEGADE ROWYou’ll need: DumbbellsHow to

Renegade Row thumbnail
5sets
10 each arm reps
0 secrest

EXERCISE 5

ROWING MACHINEHow to

Rowing Machine thumbnail
5sets
100 meter sprint for timereps
0 sec rest

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Paige Hathaway

Paige Hathaway

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Paige Hathaway

22 hours 37 minutes ago

Life is too short to be basic.

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