Workout Routine

Weight loss journey

by kyraShiba

Workouts

Upper body+ core 💪🏼

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Shoulder press

3 sets

Machine chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Machine chest press

3 sets

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Bicep curls

3 sets

Tricep dips

Set
Intensity
Weight
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

Tricep dips

3 sets

Russian twists

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec

Russian twists

3 sets

plank

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec

plank

3 sets

Full body cardio strength 💪🏼

jump squats

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

jump squats

3 sets

Crawling push-ups

Set
Intensity
Weight
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

Crawling push-ups

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

dumbbell row

3 sets

plank

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec

plank

3 sets

Jacob's ladder

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec

Jacob's ladder

3 sets

Lower body+core 🍑

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

front squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

hip thrust

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
20
45 sec
3
–
–
20
45 sec

step-up

3 sets

wall sit

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec

wall sit

3 sets

Power tower

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Power tower

3 sets

Full body metabolic burn ❤️‍🔥

Kettlebell deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
20 sec
2
–
–
12
20 sec
3
–
–
12
20 sec
4
–
–
12
20 sec

Kettlebell deadlift

4 sets

squat to overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

squat to overhead press

4 sets

Alternating lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Alternating lunges

4 sets

jump squats

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec
4
10
45 sec

jump squats

4 sets

Plank shoulder taps

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Plank shoulder taps

4 sets

Cardio fat burn ❤️‍🔥

Row machine

Set
Intensity
Weight
Reps
Rest time
1
45 sec

Row machine

1 sets

mountain climbers

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec

mountain climbers

3 sets

Jump rope

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec

Jump rope

3 sets

Squat reach

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec

Squat reach

3 sets