Programs / Fat Loss Upper/Lower (Bodyweight, Beginner)

Fat Loss Upper/Lower (Bodyweight, Beginner)

Fat lossBeginner4 days / weekBodyweight8 weeks45 min sessionsUpper / lower

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 forty five 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 · Upper A

chestlatsshoulderstricepsbicepstricepsabdominals

Prone Y-T-W3 x 10-12
Incline Push-Up3 x 12-15
Alternate Heel Touchers3 x 15-20
Zone 2 Walk1 x Zone 2 walk

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutescalves

5 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschestabdominals

4 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringscalves

5 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 Upper/Lower (Bodyweight, Beginner) with every set logged.

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

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