Star-Ledger Biggest Loser Challenge Week 4
weight loss, squats, deadlifts, exercise ball, shoulder presses
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Nice going, Biggest Loser Challengers! After four weeks, our total weight loss is now 255 pounds! Collectively you lost 50 pounds last week, 2 1/2 times what you lost the week before!
Congratulations to Keisha Wade, biggest loser of the week at 6.2 pounds! Way to go, Keisha!
After a month, it's time to change your workout. Here’s a fat-loss workout program, adapted from "The New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove. ¶
Superset 1)
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Squats: 3 sets, 15 reps, 75 sec. rest
Deadlifts: 3 sets, 15 reps, 75 sec. rest
Superset 2)
Supine hip extension on Swiss ball: 3 sets, 15 reps, 75 sec rest.
Dumbbell shoulder press (can pimp it up as push press): 3 sets, 15 reps, 75 sec rest
Superset 3)
Lunges: 3 sets, 15 reps, 75 sec rest
Swiss ball crunch: 3 sets, 15 reps, 75 sec rest)
Do this workout twice, resting at least a full day between workouts.
For the next two workouts, do only 12 reps per set, but lift slightly heavier weights and rest only 60 seconds between sets.
Then for the fifth and sixth workouts, go a little heavier still, doing 10 reps per set and resting 45 seconds between sets.
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on 5/9/2008
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