Tuesday, November 04, 2014

Biggest Loser "22" (Week Three)

Last week, we looked at better food choices, but that's just half the battle. Biggest Losers also have to make exercise a consistent part of their life, too.

In this streamlined seven week program, they've had lots of daily Boot Camp, Cardio, and Kickboxing workouts. We also turned it up in their weekly Biggest Loser workouts with High Intensity Interval Training (HIIT) and circuit training routines with dumbbells (DB). 

Here are their first three, in case you'd like to give them a try. Make sure you know how to do everything safely and correctly. You'll find lots of help these days, from YouTube videos to local personal trainers. 

5 min cardio warmup
5 min of 30 second HIIT intervals (30 sec jogging/30 sec walking)
5 min cool down

DB Chest Press on Ball, DB Bent Over Rows, & DB Squats (3 x 10 reps)
DB Deadlifts & DB Bicep Curl-Presses (3 x 10 reps)
Assorted Crunches (3 x 10 reps)

By the second week, they'd increased the length of their cardio and learned some new dumbbell routines:

5 min cardio warmup
10 min of 60 second HIIT intervals 
5 minute cool down

DB Thrusters (squat & press), DB Curls, & Assorted Abs* (2 x 15 reps)
DB Deadlifts-Curl-Presses, & Assorted Abs* (2 x 15 reps)
DB Walking Lunge-Curl-Presses, & Assorted Abs* (1 x 15 reps)
*1) Crunches, 2) Crunches w/Legs up, 3) Crunches to L side, 4) Crunches to R side, 5) Leg Lifts

In the Week Three workout, we stepped it up yet again. This time they did more cardio with longer warmups and longer HIIT intervals, and a new full body routine with a straight barbell:

10 min cardio warmup
Three 90 sec HIIT intervals
10 min cool down

Straight Bar Deadlifts, Upward Rows, Cleans, Squat Cleans, Clean & Jerks, and Squat Cleans w/Press (3 x 3 reps each), and the earlier Assorted Ab Routine #1-5 (3 x 15 reps)

Hopefully, with all of the different things they're doing, they'll find some things they really like that they'll keep on doing. If they can also keep control over their eating, I know they'll reach their weight loss goals. 

Some people reaching their goals include our Week Three Biggest Losers. Tracy Whitaker took first place, losing 3.8 lbs and 2.3% of her body weight. Doris Frisse and Betsy Higginbotham both tied for second place, losing 2.0% of their body weight and 3.4 and 3.8 lbs respectively. 

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