The “Lose-the-Last-10-Pounds” Workout !

June 10, 2012

Workouts

how to lose the last 10 pounds Photo Credit: Bhakti Iyata / Model: Justin Kerth
 

The Lose-the-Last-10-Pounds Workout

Part 1, week 1-4

So you are wondering “how to lose the last 10 pounds”?


We all know that those last 5, 10, 20 stubborn pounds can be the hardest to get rid of! This 8-week workout program from “The Women’s Health Big Book of Exercises” is designed to help you finally shed those last few hard-to-lose pounds for good while getting in tip-top shape! Make sure you combine these workouts routines with a healthy and clean diet & you’ll be on your way to reaching your ideal weight sooner than you think!

How to Lose the Last 10 Pounds: Workout Breakdown


  • Do the weight Workout 3 days a week, resting at least a day between each session
  • Do the Cardio Workout immediately after each Weight Workout
  • Prior to each workout, do the warmup
  • For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension in your muscles the entire time.
  • The exercises are to be performed as part of a group. Instead of completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of time, then move to the next exercise (ex. 1B), continue in this matter until you complete all of the exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full sets.
  • If any of the given exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps.

Click HERE for Free Printable version of this Workout

Let’s get started, shall we?

(see the PDF file above for complete Exercise Index/Description)

WARM-UP

how to lose the last 10 pounds: warmup exercises

*For the overhead triceps stretch, perform as directed; only hold the stretch for just 1 second, and release. Then repeat with your other arm. That’s one rep.

WEIGHT WORKOUT (week 1-4)

how to lose the last 10 pounds: weight workout exercises

*If the plank or side plank is too hard, try the modified version instead (bending your knees to the floor).


CARDIO WORKOUT

You can perform this workout on a treadmill, stationary bike, or outside on the sidewalk. Before each workout, warm up for 5 minutes by walking or cycling. The workout is divided into three parts:

Part 1: Exercise for 5 minutes at an intensity that’s about 75 percent of your best effort.

Part 2: Exercise for 2 minutes at an intensity that’s about 85 percent of your best effort.

Part 3: Exercise for 3 minutes at an intensity that’s about 65 percent of your best effort.

Perform each part in succession without stopping to rest. Once you’ve completed each part one time, start over again with Part 1. Repeat the entire process two times, so that you’ve done each part of the workout three times. On your final round, add an extra 5 minutes to Part 3. That is, instead of going for 3 minutes, go for 8 minutes.

!Diet counts for 80% of your weight loss success, Get It Right!

Grab your 30-Day Eating Guide

Also, you may like to subscribe to my newsletter (right below) in order to receive your Free Daily Fitness Logs + new articles & extra goodies straight to your inbox!

Done with week 1-4? Keep going with Part 2 of “The Lose the Last 10 Pounds” Workout Program!

Want a full 30-day Workout Program? Join our free monthly fitness challenges!

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Isabella Bazzara

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
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35 Responses to “The “Lose-the-Last-10-Pounds” Workout !”

  1. Ana Says:

    It sounds great! I have two questions? The warm up exercise with Swiss ball it cannot be replaced or done in a diferent way?? (I ain’t got a Swiss ball)
    And the other question is how much weight would you recommend for the dumbbells?

    Reply

  2. Marissa White Says:

    It helps to switch up your workouts to keep your muscles off guard. There’s a lot of good ideas in this post and thank you for sharing them.

    Reply

  3. Messe Hilfe Says:

    this blog is really amazing to work out.Keep sharing these type of informative blog.

    Reply

  4. Tim Says:

    Agree on doing cardio after..
    Nice article
    Thanks!

    Reply

  5. Pam Says:

    Those shorts are quite cute love the colors where could I find them?

    Reply

  6. heather Says:

    Is there a visual of the work out as well?

    Reply

  7. beth Says:

    So do we only do the weight workout every other day or both cardio and weight???

    Reply

    • Isabella Says:

      You should do your cardio right after each weight training! Check out the “How to do this workout” section for a complete guide on how to complete this training program ;)
      Enjoy the journey,
      Isabella.

      Reply

  8. Sarah Nuttall Says:

    Looks awesome! I can’t wait to try it out! I posted a link from my blog to yours so others can check out this awesome idea too. Thanks for sharing!!!

    Reply

    • Isabella Says:

      Thanks for sharing the goodies Sarah! I hope you and your followers enjoy the challnege!! Let me know how it goes :)
      ps. Your blog is adorable!!

      Reply

  9. Hannah Says:

    I would love to try this. I am recovering from an ankle sprain, so I would need to substitute the Cardio with swimming. Do you have any helpful ideas of how long I should swim, or what I should actually do in the pool?

    Reply

    • Isabella Says:

      Hi Hannah! You can swim for about 35-45 min. alternating your intensity. (following the same guidelines of the regular cardio)! Mix it up a bit & get your heart rate up…laps, backstrokes, breaststrokes, sidestrokes…anything will do!
      Enjoy the challenge :)

      Reply

  10. Jennifer Jabbour Says:

    Is anyone else doing this? It looks great, but just wondering about the diet portion. Are you supposed to count calories or just eat clean?

    Reply

    • Isabella Says:

      Hi Jennifer! I suggest you check out the following link: http://myfitstation.com/tag/food-and-diet/ to get more nutrition tips, healthy recipes and more information about clean eating. It all depends on your specific goal and where you are at right now. I always suggest to eat clean unprocessed foods, if you want to count calories that can be helpful as well, aim for a 2 pound fat loss a week, and make sure you are eating a balanced and healthy diet. Let me know if you have any additional questions, I’d love to help you out!
      Isabella @myfitstation.

      Reply

      • Jennifer Jabbour Says:

        Thanks Isabella. I feel like I eat fairly clean most of the time. Or at least I try to. I prefer to cook from scratch for most things, and for packaged items, I’m very picky to buy items that are made from whole, natural, organic ingredients as much as possible. We eat mostly organic produce and meat/poultry, etc… We try. We could do better, but I work full time and already find what I do extremely time consuming for my busy schedule. I am trying to run 30 minutes a day, but there is no way I can do the strength routine before my run. I could do the strength routine in the evenings after I tuck my kids in bed though, but wouldn’t be able to follow it up with the cardio routine. I don’t know if I can lose 2 lbs a week for my size. I am 5’3″ and 130 lbs right now. I would love to lose 10 – 15 lbs but have really struggled with it for a while and I will work really hard at it for about a month, lose a few lbs and then give in and gain it all back because I get so burnt out. This time I really do not want to count anything because I think the constant counting of calories in & out is what overwhelms me the most. Anyways, that’s a novel and I’m sorry it got so long, but that is my current situation. Not sure you have advice for me, but if you do that would be awesome!

        Reply

        • Isabella Says:

          It sounds like you are doing a pretty good job Jen! Did you ever try HIIT (High Intensity Interval Training)? I think that this would be a great option for you, it only takes about 10 minutes, you need no equipment, and you can also incorporate strengths exercises into the mix, it’s really the best way to loose fat, especially that stubborn fat! You can check out my workout logs (http://myfitstation.com/category/my-workout-log/) to get a better idea of what my 10 minute HIIT look like. I got in the best shape ever doing only 2-4 HIIT a week! I’ll try to post a new HIIT printable workout next week so stay tuned for that! Keep going strong! Isabella :)

          Reply

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