19
CHALLENGER
150
BEGINNER
WEIGHT
LOSS
W
ORK
OUT
30
min
utes
3
da
ys
a
w
eek.
Intensity:
medium
Do
this
progr
am
for
4
w
eeks
then
mo
ve
onto
the
inter
mediate
progr
am
D
A
Y
E
XERCISE
M
USCLE
S
ETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
T
ricep
, shoulder
&
bicep
str
etching
Da
y
1
Standing
bar
bicep
cur
ls
Ar
ms
3
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
1
min.
rest
betw
een
each
set
tempo
1:0:1
Rope
skipping
Legs,
cardio
3
30
sec
Alter
nating
one
leg
skipping
Super
set
with
abo
ve
ex
ercise
. No
rests
Rev
er
se
gr
ip
tr
icep
push
do
wns
Ar
ms
3
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
1
min.
rest
betw
een
each
set
tempo
1:0:1
Rope
skipping
Legs,
cardio
3
30
sec
Alter
nating
one
leg
skipping
Super
set
with
abo
ve
ex
ercise
. No
rests
REST
D
AY
Hamstring,
quad
&
full
leg
str
etching
Da
y
3
Seated
leg
extensions
Legs
3
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
1
min.
rest
betw
een
each
set
tempo
1:0:1
Rope
skipping
(doub
le
foot)
Legs,
cardio
3
30
sec
Both
feet
hopping
together
Super
set
with
abo
ve
ex
ercise
. No
rests
Standing
single
leg
hamstr
ing
cur
ls
Legs
3
each
leg
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
Do
left
and
r
ight
leg,
then
skip
Rope
skipping
(doub
le
foot)
Legs,
cardio
3
30
sec
Both
feet
hopping
together
Super
set
with
abo
ve
ex
ercise
. No
rests
REST
D
AY
back,
shoulder
&
chest
str
etching
Da
y
5
Lat
pull
do
wns
Back
3
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
1
min.
rest
betw
een
each
set
tempo
1:0:1
Rope
skipping
Legs,
cardio
3
30
sec
Alter
nating
one
leg
skipping
Super
set
with
abo
ve
ex
ercise
. No
rests
Seated
P
ec
deck
Chest
3
25-30
40%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
1
min.
rest
betw
een
each
set
tempo
1:0:1
Rope
skipping
Legs,
cardio
3
30
sec
Alter
nating
one
leg
skipping
Super
set
with
abo
ve
ex
ercise
. No
rests
6.3
WEIGHT
LOSS
W
ORK
OUT
