LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

No Themes Assigned

Treadmill 5 x 20s

Set	time	intensity	Rest
1	20s	5-6	30s
2	20s	5-6	30s
3	20s	5-6	30s
4	20s	5-6	30s
5	20s	5-6	30s

Workout Circuit

Seated Chest Press Machine [DF] 2 x 12-15

Set	reps	intensity	Tempo
1	12-15	6-7	controlled
2	12-15	6-7	controlled

Underhand grip lat pull down 2 x 12-15

Set	reps	intensity	Tempo
1	12-15	6-7	controlled
2	12-15	6-7	fast

Rower Concept 2 Machine 2 x 5m

Set	time	intensity	Tempo
1	5m	6-7	controlled
2	5m	6-7	controlled

Cable Seated Chest Fly 2 x 12-15

Set	reps	intensity	Tempo
1	12-15	6-7	controlled
2	12-15	6-7	controlled

Machine Chest-Supported Row 2 x 12-5

Set	reps	intensity	Tempo
1	12-5	6-7	controlled
2	12-5	6-7	controlled

Assault Bike 2 x 5m

Set	time	intensity	Tempo
1	5m	6-7	controlled
2	5m	6-7	controlled

workout for obesity

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

HIIT
Horizontal Loading

ULT
Treadmill

Set	Time	Intensity	Rest
1	20s h:m:s	5-6 RPE	30s (h:m:s)
2	20s h:m:s	5-6 RPE	30s (h:m:s)
3	20s h:m:s	5-6 RPE	30s (h:m:s)
4	20s h:m:s	5-6 RPE	30s (h:m:s)
5	20s h:m:s	5-6 RPE	30s (h:m:s)

Workout Blocks

Workout Circuit
Circuit x 2

LLT
Seated Chest Press Machine [DF]

reps 12-15

intensity 6-7

Tempo controlled

Set	Reps	Intensity	Tempo
1	12-15	6-7 RPE	Controlled
2	12-15	6-7 RPE	Controlled

LLT
Underhand grip lat pull down

reps 12-15

intensity 6-7

Tempo controlled

Set	Reps	Intensity	Tempo
1	12-15	6-7 RPE	Controlled
2	12-15	6-7 RPE	Fast

LLT
Rower Concept 2 Machine

time 5m

intensity 6-7

Tempo controlled

Set	Time	Intensity	Tempo
1	5m h:m:s	6-7 RPE	Controlled
2	5m h:m:s	6-7 RPE	Controlled

LLT
Cable Seated Chest Fly

reps 12-15

intensity 6-7

Tempo controlled

Set	Reps	Intensity	Tempo
1	12-15	6-7 RPE	Controlled
2	12-15	6-7 RPE	Controlled

LLT
Machine Chest-Supported Row

reps 12-5

intensity 6-7

Tempo controlled

Set	Reps	Intensity	Tempo
1	12-5	6-7 RPE	Controlled
2	12-5	6-7 RPE	Controlled

LLT
Assault Bike

time 5m

intensity 6-7

Tempo controlled

Set	Time	Intensity	Tempo
1	5m h:m:s	6-7 RPE	Controlled
2	5m h:m:s	6-7 RPE	Controlled