Programs / Fat Loss Full Body (Bands, Intermediate)

Fat Loss Full Body (Bands, Intermediate)

Fat lossIntermediate3 days / weekBands8 weeks50 min sessionsFull body

Short rest resistance circuits, then a timed conditioning finisher every session. The cardio is built in, not optional. Show up, log your sets, repeat. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Hold the weights, tighten the rest, or add a round to the finisher each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatsshouldersabdominals

Prone Y-T-W3 x 10-12
Bodyweight Squat3 x 12-15
Clock Push-Up3 x 12-15
Band Row3 x 10-12
Floor Glute-Ham Raise3 x 10-12
Band Pull Apart3 x 10-12
Band Pallof Press3 x 15-20
Fast Skipping10 x 20 sec hard, 40 sec easy

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestabdominals

9 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepstricepstricepscalves

8 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Fat Loss Full Body (Bands, Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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