both
beginner
Strength and toning training plans
18 exercises to lose weight - Session A
Goal
It's a 3-days per week program. Session A ans session B. We should alternate them resting during one day between them.
Example: Week 1: Monday - Session A / Wednesday - Session B / Friday - Session A
Week 2: Monday - Session B / Wednesday - Session A / Friday - Session B
Don't forget to stretch at the end of the training
Burpee
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/burpee-init-pos-1983.png)
4
Sets
15
reps
60
seg desc
Machine assisted pull-ups
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/dominadas-en-maquina-rodillas-flexionadas-init-pos-9443.png)
4
Sets
6
reps
90
seg desc
One-arm dumbbell row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-con-mancuerna-con-rodilla-apoyada-init-pos-1870.png)
3
Sets
10
reps
60
seg desc
DUMBBELL SQUAT TO SHOULDER PRESS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-y-press-de-hombros-con-mancuernas-init-pos-4882.png)
3
Sets
10
reps
60
seg desc
STEP UP RAISING LEG
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/zancada-alta-apoyando-la-otra-pierna-en-banco-init-pos-9600.png)
3
Sets
10
reps
60
seg desc
DUMBBELL LATERAL LUNGE
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/zancada-lateral-con-mancuernas-init-pos-9853.png)
3
Sets
20
reps
40
seg desc
Glute Bridge
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/puente-de-hombros-init-pos-6237.png)
3
Sets
20
reps
30
seg desc
Forearm Plank
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/plancha-con-apoyo-de-antebrazos-init-pos-4575.png)
3
Sets
30
seg
30
seg desc
Bird Dog - Superman
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-alterna-de-brazo-y-pierna-de-rodillas-init-pos-8826.png)
3
Sets
30
reps
30
seg desc
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