October 17th, 2018
intro to weightlifting

Intro to Weightlifting: Strength and Fat Loss Program Weeks 3-4

Hello again! It’s time to take the strength and fat loss program up a notch. As you exercise more, your body becomes accustom and adapts to the stress you put on it while working out. As a results, it builds muscle and the efficiency of your metabolism improves. To keep your body in a constant state of growth and improvement we need to continually challenge your system by progressing the exercises and workload.

See why weightlifting is more important than cardio for fat loss

Here is the next two weeks of our awesome strength and fat loss program!

Monday Wednesday Friday
Week 1 Upper Body Lower Body Upper Body
Week 2 Lower Body Upper Body Lower Body


Upper Body Day Weeks 3-4

Warm Up

We love this active warm-up from GREATIST

Close Lat Pulldown or Close Grip Assisted Pull Up

4 x 10

Standing Dumbbell Shoulder Press

4 x 10

Single Arm Seated Cable Row

4 x 10 each arm

Incline Dumbbell Press

4 x 10


Time to walk it out! This move is a full body exercise and will have you huffing and puffing.

4 Times Through
15 Walk Out Pushups
30sec Air Squats (as many reps as possible)
10 Medicine Ball Slams


Lower Body Day Weeks 3-4

Warm Up

Barbell Back Squat

4 sets = 12, 10, 8, 6 reps (increasing weight each set)

Kettlebell Swings Deadlift

4 x 20

Single Leg Deadlifts

4 x 10 each leg

Lateral Box Shuffles

4 x 30 seconds


We love this finisher from the first two weeks of the program. Increase the weight this time! This is a descending ladder superset of kettle bell swings and goblet squats. Grab a kettlebell that is slightly heavier than the kettlebell you used for the first two weeks of the program. First, perform 10 swings. On your last swing go directly into 10 goblet squats with the same kettlebell. Take 30 seconds rest and drop to 9 reps of each.

10 Swings
10 Goblet Squats
30 seconds rest

9 Swings
9 Goblet Squats
30 seconds rest

8 Swings
8 Goblet Squats
30 seconds rest

Continue descent until you hit 1 rep of each!

Click here for weeks 1-2
Click here for weeks 5-6

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Strength Exercises: Squat, Swing, Carry, Push, Pull, Lunge (Workouts Included)