Basic Fat loss Training Program

This is a basic sample of general programming for a 30 day period. abbreviation legend, 30 days of fat loss training and 30 days of muscle mass training. If you are not sure of the proper form or how to do an exercise, please refer to google or YouTube videos to learn how to properly do the movement.

Equipment needed: Kettlebell, Dumbbells, resistance bands, step/box, slam ball/wall ball, furniture sliders if you have carpet.

Legend: Alt: Alternating ES: Each Side RPE= Rating of Perceived Exertion 1(very easy)-10(very hard) (this is how hard you should be working) KB= Kettlebell KBS= Kettlebell swing DB=Dumbbell SL= Single Leg RDL= Romanian Deadlift OH= overhead OHP= overhead press 1H= 1 hand DL= Deadlift AMRAP= As Many Rounds/Reps As Possible (depending on the situation) Min= Minute Sec= Second

Below Is the Fat Loss Program

Note: rest times will be very minimal in the fat loss program. Rest will be none-45sec between exercises and 30-60sec between sets.