Workouts For Weightloss - FREE
"Choose Your Weight Loss Exercises Now"

The "LA DIET PLAN" web site with many thanks to Bella Online now offers these exciting free workout routines and exercise programs for your use any time!

Circuit Training & Stretching

Goal:
Workout your entire body at your maximum capacity for 30 min. then do basic stretches for 15 min.
Tips:
Familiarize yourself with all the gym equipment and exercises before you start so that you can substitute exercises if certain machines or free weights are taken. Use a weight that will allow you to do 12 reps and remember this is a non-stop workout. No rest in between.

10 min. cardio warm-up any machine
seated military press
bent over dumbbell rows
standing dumbbell curls
overhead dumbbell extensions
5 min. cardio med. to high intensity any machine
repeat upper body circuit
5 min. cardio med. to high intensity any machine
leg extensions
lying leg curls
standing calf raises
5 min. cardio high intensity any machine
repeat lower body circuit
5 min. cardio cool down
crunches as many as you can do


Outdoor Workout
Goal:
40 min. of outdoor activity that will make you sweat more causing your body to adapt by increasing it´s metabolism.
Tips:
Remember to stay hydrated by drinking plenty of water and don´t forget that sunblock! Here´s a list of great calorie blasting outdoor activities.

cycling
rock climbing
hiking
walking (maybe there´s a 5k or other event you can do)
roller blading
stadium steps (great for the glutes)
tennis
softball


Upper Body Conditioning & High Intensity Training
Goal:
Strength train all the upper body muscles in 40 min. with compound sets (no rest in between sets for each muscle group) and finish up with 20 min. of high intensity interval training on your favorite cardio machine.
Tips:
You can do 10-12 reps with one weight or pyramid the weight and reps. It´s your choice. Try to monitor your pulse and your perceived level of exertion during cardio to determine if your hitting those highs.

seated cable row
lat pulldown
repeat (rest 1 min.)
incline dumbbell press
incline flys
repeat (rest 1 min.)
upright dumbbell rows
lateral raises
repeat (rest 1 min.)
incline dumbbell curls
cable curls w/ rope or bar
repeat (rest 1 min.)
overhead dumbbell extensions
triceps pushdowns w/ rope or bar repeat
high intensity interval training


Lower Body Conditioning & Abs


Goal:
Strength train all lower body muscles in 45 min. and anihilate those abs with 15 min. of intense ab work.

Tips:
Do 3 sets of each exercise 8-10-12 reps while increasing the weight for each set. Cut out a set from each exercise if you´re short on time. With the ab work do 20 reps for all 3 sets and try not to rush. Focus on contracting those abs.

lunges
plie squat
leg press
standing leg curl
seated calf machine
exercise ball crunches
incline reverse crunches
hanging leg raises
planks (like pushups but you stay up with your entire body parallel to the floor for 15 sec. ea.)

Two Days A Week Strength Training Workout
Twenty Minute Full Body Workout
Thirty Minute lower Body Fat Routine
Five Minute Workout
Flat Tummy Eight Minute Program
Morning Workout Eight Minute
Balance Ball Workout
Live Long And Prosper Workout
Body Transformation Program


Bum Shaper Workout
Bum And Ab Workout
Cardio One Program
Cardio Two Program
Lean Thirty Minute Workout
Haloween Workout
Low Carb Workout
Quick Fix Routine
Tighten And Tone Workout
Killer Butt Top Five Workouts
Walking Program
Weight Loss Workout One
Weight Loss Workout Two

Lose Weight
With The LA Diet NOW! We know you will lose all the weight you want to lose.
Guaranteed!