6 months Dumbbell and Bodyweight fat loss program
Month 1 out of 6



The program presented below is for intermediate lifters but you can make it easier and use it even if you are a beginner. All you need is a set of dumbbells and a chin up bar, so it can be done at home too.
You will train 3 times per week on non-consecutive days. You can train the interval cardio on your off days too, if you feel strong and fresh.
Exercises marked with 1A and 1B or 2A and 2B etc are done back to back. In other words do a set of the first exercise, then move to the second with no rest, then back to the first etc until you finish with the prescribed sets. Rest 3 minutes before you move to the second pair of exercises.
Rest 5 minutes at the end of the workout and then do the Intervals.
Regarding Interval workouts you can do any of the circuits described on the "No need for cardio – Try these simple Circuits for incredible conditioning and fat loss" article.

DB= Dumbbells

Month 1

Workout A

1A) Double DB Suitcase Squat (2x10)
1B) Alternated KB Row (2x10)

2A) DB Power lunges (2x12)
2B) Chin ups (2xmax)

3A) V-ups (2x10)
3B) Side Plank (2x max)

 Intervals (5)

Burpees 5x 10 30 secs brakes

Workout B

1A) DB Bench or floor Press (2x10)
1B) DB Step-up (2x10)

2A) Hindu Pushup(2x12)
2B) 1 arm DB swing (2x12)

3A) Plank (2x max)
3B) KB side bends (2x10 reps)

Intervals (5)

Jump as high as possible with your feet to your chest 5 x 12 30 secs brake