Fitness

Lose Six Kilos in six weeks Workout

Lose Six Kilos Workout

Want to lose weight fast? This workout will have you looking lean in no time at all...

Weeks 1-2:
Perform 2 rounds of Set 1 and 2 back to back, resting 30 seconds between sets and 1 minute between rounds. Then perform 2-3 rounds of Set 3, resting 15 seconds between each move and 1 minute between rounds.

Weeks 3-4:
Perform 2 rounds of Set 1 and 2, back to back, resting 20 seconds between sets and 45 seconds between rounds. Then perform 2-3 rounds of set 3, without resting between moves and 1 minute between rounds.

Weeks 5-6:
Perform 2 rounds of Set 1 and 2 back to back, resting 10 seconds between sets and 1 minute between rounds. Then perform 2-3 rounds of set 3, without resting between moves or rounds.

DAY 1 follows...

Day 1: Step Up To Rear Lunge And Twist

Hold a medicine ball (or dumbbell) in front of your torso, feet shoulder-width apart. Step your right leg onto a step as you bring your left knee up to your chest. While keeping your right foot on the step, lunge backward with your left leg, lowering until the right thigh is parallel to the floor. Twisting from your torso, bring the ball over your right leg and then return to center. Bring your right foot off the step and return to start, then repeat with the opposite leg.

Do 8 reps each leg

Last updated: Tue, 2010-12-14 17:27

By Lebogang (not verified) on 2011-01-11 12:05

Can we please get these exercises in a printable version? Thank you.

By Gale (not verified) on 2011-01-11 14:28

Sorry I know this sounds doff, but a set would be all 21 moves? And you need to perform these 21 moves a total of 3 times? Right?

By Anonymous (not verified) on 2011-01-18 11:53

By abbi (not verified) on 2011-01-18 12:23

i would also like if we could have these exercises in a printable version and want to know what is set 1, 2 and 3?

By Anonymous (not verified) on 2011-01-18 12:32

Printable version would be awesome.....

By LM (not verified) on 2011-01-18 12:43

I agree - what is set 1 - is that the day1 list? Then the day 2 list is set 2? and day3 list is set 3?
I would like a printable format to take to the gym :-)

By Angelkryno on 2011-01-18 13:45

also confused with the "sets"?

By Angelkryno on 2011-01-18 14:45

a lot of the moves don't tell you how many reps to do?

By Anonymous (not verified) on 2011-01-18 15:00

Printable version would be GREAT!!!

By gabi.riesnik on 2011-01-19 11:33

Is there a printable version available?

By Shez (not verified) on 2011-01-19 16:46

Id also love to have a printable version please : )

By Carole Muir (not verified) on 2011-01-21 16:29

Excuse me, i hve always printed these moves. u r told how many reps!!!!!!!

Some people r dof!!

By Anonymous (not verified) on 2011-05-09 14:41

Hi,

I'm also confused by the "sets".

Usually its 1 set of 3 reps or 5 sets of 10 reps, etc

What do they mean by rounds of set 1 & 2?

Which moves make up set 1 / 2 / 3?

By elmarie28 on 2011-09-13 10:58

Is there a printable version???

By Kim Reynecke (not verified) on 2011-11-01 18:20

Womens Health please assist and advise us accordingly and provide clarity on this workout that is very confusing.

On the right hand side that shows all the cards there is day 1,2 and 3. Which I presume is what one should do on the different days. Example Monday you do day1 and Tue. you do Day 2 etc.

What is confusing is that the the explanation says do 2 rounds of set 1-2 then 3. Is the set referring to the day or one 1 set of exercise of each of the cards? That is quite alot of exercise if one has to do all 21 moves in one day and perform 2-3 sets, can imagine that is correct.

Women's Health please revert back with providing clarity on this confusing program!

By Anri on 2011-11-02 20:51

I have no given up on trying to copy and paste all these moves in Word so I can print them... eventually my PC conked out and I lost the whole document. It takes too long... please make your articles print friendly :(
They're so great but all we can do is really read them.....

By RB (not verified) on 2011-11-10 12:00

I agree! Please make printable versions available! All other websites I visit have printable versions...why don't you?

By Motseoa (not verified) on 2011-11-14 09:52

Hi, Please send me a print frindly version.

Thanks

By nisa (not verified) on 2011-11-15 08:11

SET 1 IS DAY 1 : MOVES 1 -7, SET 2 IS DAY 2 :MOVES 8-15
SET 3 IS DAY 3: MOVES 16-21

atleast that's what i think would be logical...
:D

By Theresap (not verified) on 2011-12-12 04:09

weeks one and two for example:

They are telling you that you will be performing 3 sets of the exercises on DAY 1 so do exercises that are under day 1, on Day 2 do exercises found under day 2, etc... its broken down so that you do this routine 3 days a week and each day you will perform different exercises

- perform your first 2 sets back to back with 30s of rest in between. ( set 1, 30s rest + set 2, 30s rest = 1 round, rest 1 min REPEAT )

move on to set 3 - do the same thing except rest in between each exercise for 15s after all exercises are done..rest for 1 min. REPEAT 2-3 times

By Theresap (not verified) on 2011-12-12 04:13

I hope this clarifies it for you - I am a personal trainer it took me a few times to read their explanation to understand it!!