January 25, 2021
What’s up my fitness family! I have a topic for you. This is the intro to the accelerated beginner weight loss workout routine.
In my intros, I just want you to feel comfortable before going into the weight loss workout. Sometimes people just like to work out with me, so they’ll pop on the workout video, do it right along with me. We got the sets, the reps, we’re doing it. You guys can see kind of the cadence and what I keep so that way, it’s just like, I’m working out with you.
I want to also teach you what not to do, what to do, how to get set up for it, all those things so you don’t get injured but yet you have all the right components going into the weight loss workout itself. And then if you need any type of modifications as well, so I can get those for you as well.
I got a box. Do you need a box? No. I got a hyperextension machine. Do you need a hyperextension machine? No. But if you got it, it’s cool. I got heavy ropes. If you got them awesome, you don’t, it’s okay. We got a bench press. We got a cable lat pulldown machine and a spin bike.
I’ll give you variations and what I’m kind of looking for and looking at what to accomplish through this. That way, you get the results, you understand the end game. At the end of the day, you don’t have to really have any of this stuff. It’s just a matter of making do with what you got. Unless you go to the gym, then I want you to make sure you’re compiling it all nice and tight and together. That way, at least when you’re going through each tri-set, you have it set up so that way you’re not wasting time. Because time is everything and it doesn’t stop.
Always trying to teach you guys, time-saving strategies, most efficient workouts, most efficient meal planning preparation, how to take care of your body, so on and so forth. Everything about living a fit and healthy lifestyle.
All right, so let’s go!
Let’s start your weight loss workout with five sets of five reps of goblet squats, weighted hyperextensions, and 40 rope slams.
I’m gonna teach you how to hold the dumbbell or kettlebell when doing a goblet squat. I’m gonna teach you, if you don’t have certain things, how to kind of substitute some stuff out.
1. Goblet Squat to Bench
As a beginner, I like to use a box or a bench or something to sit on. It helps you to stay on your heels because I want you to sit back on your heels.
A lot of times, what you don’t want to do is roll on to those toes, and take a lot of pressure onto your knees if you do that. It’s driving through your heels and up through your quads, glutes so that way your back is nice and tall, nice and straight, always getting a good focal point in front of you. It keeps your head up and aligned as you’re doing your squat. It’s beautiful doing a goblet squat because it kind of makes you stand upright.
If you don’t have a box or a bench but just think about what you’re doing, that way you’re not doing something improperly. You want to make sure you’re staying on those heels, head up back straight, getting a focus point, and getting a good squat.
2. Goblet Squat with Dumbbell
A couple of different ways to hold a dumbbell for a goblet squat, one, this is what I teach pretty much the whole time.
If people like holding a dumbbell, I put my palms up under that base of it so that way you have a good grip on it. At the same time, it’s not like you’re trying to hold it and you won’t be able to do as much weight as you can do, because it’s a lot of focus on your arms, or it’s more of like braced really well this way, keeping it tight to you.
Alright, step two, or way number two would be holding it underneath each dumbbell side.
The same thing, it’s right up tight to you. It’s not way out here, or it’s taking away from the exercise itself because you want most of that pressure right into those quads so you can do as much weight as you possibly can hold and do properly.
That’s kind of how you do your goblet squat with the dumbbell.
3. Goblet Squat with Kettlebell
There are a couple of different variations to holding a kettlebell while doing this as well.
When holding a kettlebell, you can do it one or two ways. This is the technique, the proper way is holding it like a bull’s horn so that way if you drop it, you’re out of the way. Okay? So you want to hold it like that. I would flip it like this to rest it up against my chest. The same thing, a little heavier, and get that goblet squat. As you see, I flipped it up against my chest. So it’s rested on your chest getting the good squat in.
4. Goblet Squat with Resistance Band
If you wanted to do resistance bands, you would step on them, make sure they’re equal, holding them up out in front of you. And that way, you can get the goblet squats with the resistance bands.
Alright! Those are a couple of different ways to do goblet squats for your weight loss workout.
1. Weighted Hyperextension with a Machine
You got the machine? It’s awesome. If you don’t, it’s not the end of the world.
When you set a hyperextension machine up when you get into it, you want to make sure it’s at the point, or it’s right below your hips, which gives you the ability to make the right motion. Keeping your back straight, keeping your legs straight, and you want your heels up against the pads. There will be a little adjustment knob that you can pretty much pull out. And you’ll hold it and kind of adjust it at the same time or use your leg underneath the pads to lift it a little bit to take some pressure off the pin, pull the pin and then put it in the number that is right for you.
So right underneath the hips, legs are locked straight. What people most likely do improperly is they’ll come up, they’ll bend their knees, they’ll come off the machine, all kinds of crazy, whatever it is they do. I don’t want you guys to do that. Keep your legs straight and heels up against the pad. You want the pads directly under your hips, that we get the right motion, keep your legs straight, dead straight, lock them up till your body is completely straight. Don’t overextend taking all that pressure into that lower back. Keep it on your hips so that way your hands, hamstrings glutes are really engaged, you should feel them engage when doing this exercise. If you don’t, stop, kind of get your mind set right, figure it out, make sure you’re feeling it properly.
You’re gonna be using the same thing, I use the kettlebell in the actual weight loss workout with you guys.
You can use a barbell. You would just set it up whatever it is you’re going to do, holding it right in front of you, and straight-up with it, and back down. It’s the same thing with a barbell or dumbbells, or one dumbbell, however you can do it or whatever you have.
2. Dumbbell Good Morning
If you don’t have the hyper It’s okay because you can do one of two ways: you can do a Dumbbell Good Morning.
Just pretty much holding a dumbbell to your chest or a plate to your chest, and you would just be pushing your butt back and coming up through your hips.
A lot of times with new clients start off, I’ll put them about six or eight inches away from the wall. They come off the wall a little bit, but then they focus on pushing their button back and touching that wall which helps them to get that right motion and so they’re doing it properly.
The Dumbbell Good Mornings are fantastic, very similar to the hyperextension. You can use the kettlebell also.
Heavy Rope Slams
A lot of times people will pull these all the way out straight. And for some reason, they end up doing this weird backstroke thing, like they’re pulling it back. When getting set up for it, you want to pull them all the way back, walk-in so that way it has good droop in front of you like so.
The goal is to throw them up nice and high and throw them down. What you don’t want to do is get your head and back and everything into it. You want to stay nice and tall, just like you do with your goblet squats, keeping your head up nice and straight and just throw the ropes up and throw them down. We’re doing 40 of those, you can alternate it and do one arm, just kind of going back and forth.
If you don’t have ropes, this is not the end of the world. You can grab some dumbbells, and do some dumbbell uppercuts, and something to get your heart rate going like jumping rope.
I try to keep it like if you’re doing heavy leg exercise, that’s what you’re doing arms with, like this type of thing. That way, at least you’re getting some cardiovascular stuff also.
1. Gorilla One
Another good one would be gorilla ones.
Gorilla One would be just keeping your core tight, and just swinging dumbbells by your side. Your goal is to keep that core tight just like you would with the ropes. You want to make sure, as those dumbbells are pulling you each way, you’re keeping your core tight, stiff, and engaged.
2. Gorilla Two
Gorilla Two is through the legs over your head and coming down. Heads up, you’re using your abs to throw them down and your hips to throw them up.
These are two great cardiovascular, you’re not going crazy heavy on the dumbbells. Your goal is just to kind of keep moving, keep the heart rate up, it’s getting your arms rotating. That way, you’re not taking away from your legs doing your leg exercises.
Alright, so that would be your first circuit. Hopefully, that is just what the doctor ordered for you. You understand what’s going on, good tutorials on how to do all of these things so that you don’t get hurt while doing it.
Lat Pull Down
We’re going to go shorter on the bar itself. I want you to do these knees. Why? Because when you do for your knees, it simulates the most accurate to a pull-up. When you’re trying to do a pull-up, your body is in motion so that your abs are super engaged when you’re doing a pull-up. If you’re in a seated position, your abs aren’t really engaged, it’s taking away from that. And that’s one of the biggest things holding people back from getting pull-ups done.
So, we’re going from our knees, looking up at the bar just as if you were doing a pull-up, so looking up at that cable and where it’s coming out. You’re going to pull the bar down to the top of your chest. Good control, pulling it down, 95% of the way up. I don’t want you to overextend and let the blunt of this go to your shoulders and shoulder sockets. I want you to really focus on engaging your lats. Good control motion through that. Exhale as you pull, inhale as you release up 95% of the way, right back into.
1. Lat Pull Down with Resistance Band
Here’s a quick way to do a lat pull down, if you do not have a machine.
You would just go ahead and hook the resistance band around a banister or whatever you have, like something obviously solid, not something that’s gonna come flying out at you. But one of the ways you can do this is backing up as far as you can. You would just do this from either your stomach or your knees. Also, pulling it just like so, simulating, also the same thing that lat pull down exercise with the resistance band.
There are many ways to do this for your weight loss workout, just trying to teach you some of them so that way you guys can conquer.
2. Dumbbell Bench Press
We’re going to grab some dumbbells again, lying down on the bench.
When you grab your dumbbells, you want to set them on your thighs, lay back, and go into your prep so they’re gonna fall right into that motion. The same thing, 95% of the way up, good control, coming down a little bit of an angle on those dumbbells also so that your elbows don’t flare out, and you’re not taking the brunt of it into your shoulder. And also, when you come down, just let them drop. Most people don’t get injured doing the exercise itself, they get injured getting into and out of the exercise.
What not to do? Say around two comes, do not pick up your dumbbells from your right, and try to fling them up to position and get hurt, alright? Don’t do that. And definitely, definitely, definitely don’t do the one where you’re laying down, grab the dumbbells, and try to flip up with your shoulders on the floor because it will definitely compromise your shoulders and shoulder muscles, and every single thing in there, and getting hurt.
Those are a couple of key factors. With getting into position for your dumbbell bench.
The same thing with your bike. I like using the bike, you can roll it anywhere. You can just bring it over. so that everything’s super tight. You can get through this stuff super fast because everything’s about efficiency. It’s not about going through the motions fast. It’s about how everything is placed so that way, you can get it done smart.
If you don’t have a bike, it’s okay, you can do jump rope, you can just run in place high knees, you can do mountain climbers on the ground. There are tons of different variations of things that you can do just to get that rate up.
The same thing, on the bike, five sets of it, and then it’s gonna be followed by 20 minutes of cardio.
Just trying to teach you guys different strategies. I want you guys, especially when you’re getting started, to understand how to get started the right way. You want to lose weight, you want to lose fat, you want to get the best, most efficient time and energy out of it when you do it. This is the best technique, the power strength mixed in with the cardiovascular followed by cardio after the weight loss workout to continue that burn because your heart rate is already elevated so you’re going to get the most out of it. If you do it at any other time, you have to do at least 45 minutes to an hour if you did it outside of post strength training.
Hopefully, all this stuff makes sense. Like I said, I put together a lot of these videos out there so that way you got all of the fastest time straight saving strategies. It’s all a part of my seven-figure body blueprint because I want you guys to understand how to be efficient in what you do when living a fit life. Just like if you were in your business, you don’t want to waste time doing things that don’t need to take us long to do. If you can do it in a faster way to get the same result at the end.
Alright! Please check out my Youtube Channel. If you haven’t yet subscribed, definitely subscribe, smash that notification bell so that way you’re notified with all the new stuff coming out. Share this with people that you feel it can definitely help and then I’ll see you in the weight loss workout also.