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Drop your extra weight like a bad habit with this weight loss work-out. Combine exercise with healthy eating and you'll be losing weight fast. Perform the weight loss workout two times per week, resting at least a day between workouts. For example, Monday and Thursday. Use the elliptical to warm up for 10 minutes, then work-out. Perform each workout as a circuit, performing each exercise for 15 rep. Rest after performing all five exercises, that's one circuit. Repeat for a total of 20 minutes.

Warm-Up

Equipment

• Elliptical

Elliptical

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
			10 min	Moderate

Description

• Step on pedal platforms and grasp handle bars on each arm lever.
• Select "quick start" or enter desired program.
• Pedal forward while alternating the arm levers back and forth.

ProTip

• Keep your hips loose and get into a rythm.

Mistakes

• Hunching forward
• Staying too stiff in the hips and knees

Workout

Equipment

• Chest Press Machine

Seated Chest Press

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
	15			Moderate

Description

• Set the seat at a level that allows the handles to be level with your chest (while seated)
• Seated and keeping your chest up, press both handles straight out in front of you
• Slowly lower them to the start position

ProTip

• Keep your chest up

Mistakes

• Hunching the shoulders forward
• Excessively arching the back

Equipment

• Seated Row Machine

Seated Row -- Machine

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
	15			Moderate

Description

• Seated with your chest against the pad and your arms straight, grab the handles at chest level.
• Stabilize your feet firmly and keep your chest up at all time.
• Keeping the elbows close to your sides, pull the handles back.
• Return slowly forward until your arms are straighten again.

ProTip

• "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

• Leaning back excessively
• Shrugging the shoulders as you pull the handles
• Bending the wrists as you pull the handles

Equipment

• Leg-Press Machine

Leg Press -- Machine

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
	15			Slow

Description

• Return slowly to the start position.
• Lean against the back-rest with your chest up and your back straight.
• Set both feet up on the push plate, about hip-width apart.
• Press the push plate so that both legs straighten.

ProTip

• Keep the top of your hips in contact with the back-rest

Mistakes

• Rounding the lower back
• Top of the hips and lower back coming off the pad
• Locking the knees too fast or too hard

Equipment

• Seated leg-Curl Machine

Seated Leg Curl

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
	15			Moderate

Description

• Seated with your chest up, place the lower part of your calves over the ankle pad with the legs out in front.
• Brace yourself by holding onto the handles.
• Without moving your back or hips, pull the pad down and back as far as you can.
• Slowly return to the start position.

ProTip

• Keep the back straight

Mistakes

• Arching the back excessively
• Jerky pulling motion

Equipment

• Dip/Chin Assist

Assisted Pull-Up

Sets	Reps	Distance	Duration	Tempo	Rest Period	Weight Load	Intensity
	15			Moderate

Description

• Kneel or stand on the leg padding.
• Grab the handles at slightly wider than shoulder width.
• Tighten the shoulder muscles before pulling.
• Pull yourself up until your ears are as high as your hands.
• Let your body drop under control to the starting position.
• Repeat.

ProTip

• Using a wide grip activates the latissimus.

Mistakes

• Pulling the shoulders at the beginning of the movement.

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