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Beginning weight loss
by Brittany B.
22 athletes joined
Program Description
Just trying to lose weight and get my body strong enough to do what I ask it to do.
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Apr 08, 2024 10:02
Last Edited
Jun 16, 2024 08:31
down_app
Week 1
1 / 4 Weeks
Day 1
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 2
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 3
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 4
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 5
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6
Day 6
1
Walk
1 Set
20 mins
@6
Day 1
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 2
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 3
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 4
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 5
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 2
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 3
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 4
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 5
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 2
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 3
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 4
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Swim
1 Set
40 mins
@6
Day 5
1
Walk
1 Set
30 mins
@6
2
Jog
1 Set
30 mins
@6
3
Leg Press
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)
3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)
3 Sets
10 Reps
@6.5
9
Tricep Kickback
3 Sets
10 Reps
@6.5
10
Lying Leg Curl
2 Sets
10 Reps
@6
11
Sit Up
2 Sets
10 Reps
@6.5
12
Russian Twist
2 Sets
10 Reps
@6.5
13
Lying Leg Raise
2 Sets
10 Reps
@6.5
14
Swim
1 Set
40 mins
@6
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Walk
1 Set
20 mins
@6