Exercise	Intensity Level	Time
Fast Walking	4 out of 10	20 minutes

Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Exercise	Weight	Sets	Repetitions
Walking Lunges	3kg each hand	2	20

                                                                    Alt squat and press
1. Start by holding a dumbell in each hand at shoulder level.
2. Squat down to about parallel and explode up to a standing position.
3. Once you have squatted half way up then starting pressing one dumbell over your head.
4. Use the momentum from your squat to propel the dumbell above your head. Remember to stay in control of the dumbells at all times.
5. Return to the squatted position and bring that 1 dumbell back to shoulder level.
6. Repeat movement this time pressing the opposite dumbell over your head.
7. Repeat this alternating pressing of the dumbells for the desired repetitions.

Exercise	Weight	Sets	Repetitions
Front Raises	3kg	2	15

Pushups from knees
1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.

Exercise	Weight	Sets	Repetitions
Press Ups (Knees)	--------	2	15

Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Exercise	Weight	Sets	Repetitions
Crunches	----------	3	25

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Exercise	Sets	Time
Bridge	3	30 Seconds

Please make sure on completion of your workout please make sure you cool down with a 5 minute walk and 10 minute stretch.

This workout is an example of a fat loss program and is not a guarantee of results. Please consult your doctor prior to commencing an exercise program. Matt Ibbs Personal Training Services does not accept responsibility for injury or illness caused by the individual following this program and the individual does so at their own risk.