The document outlines a 4-week Biggest Loser workout program that includes cardio, bodyweight exercises, and dumbbell/equipment exercises. Week 1 involves jogging, skipping rope, bodyweight squats and lunges, planks, pushups, dips, and crunches done 1-2 times per week. Weeks 2-3 add in exercises like swiss ball exercises, shoulder presses, and rows done 2 times per week. Week 4 increases the intensity with weighted exercises, burpees, and increased reps/sets done 2 times per week. The full-body workouts are designed to get more challenging each week through increased duration, intensity, and complexity of exercises.

1. BIGGEST LOSER WORKOUT
Equipment Needed Notes:
1. Swiss Ball *Workout will be for 4 weeks
2. Chairs *1 day on, 1 day off‐Week 1
3. Dumbbells *2 day split‐Week ‐‐4
4. Skipping Rope
Week 1
Monday Wednesday Friday Sunday
Sets Reps Sets Rep Sets Rep Sets Rep
Jogging on the Jogging on the Jogging on the Jogging on the
spot 4 x 30 spot 4 x 30 spot 4 x 30 spot 4 x 30
seconds seconds seconds seconds
Stretching Stretching Stretching Stretching
Skip‐ 200 Reps ‐5 Skip‐ 200 Reps ‐5 Skip‐ 200 Reps ‐5 Skip‐ 200 Reps ‐5
mins mins mins mins
Squats‐4x6‐12 Squats‐4x6‐12 Squats‐4x6‐12 Squats‐4x6‐12
reps reps reps reps
Lunges 4x6‐12 Lunges 4x6‐12 Lunges 4x6‐12 Lunges 4x6‐12
reps reps reps reps
Plank 4x15‐30 secs Plank 4x15‐30 secs Plank 4x15‐30 secs Plank 4x15‐30 secs
Push Ups 3x8‐12 Push Ups 3x8‐12 Push Ups 3x8‐12 Push Ups 3x8‐12
reps reps reps reps
Dips 3x8‐12 reps Dips 3x8‐12 reps Dips 3x8‐12 reps Dips 3x8‐12 reps
Ball Crunch 3x10‐ Ball Crunch 3x10‐ Ball Crunch 3x10‐ Ball Crunch 3x10‐
20 reps 20 reps 20 reps 20 reps
Chinnies 3x40 secs Chinnies 3x40 secs Chinnies 3x40 secs Chinnies 3x40 secs

2. BIGGEST LOSER WORKOUT
Week 2‐3
Monday Tuesday Thursday Friday
Set Rep Set Rep Set Rep Set Rep
Jog‐moderate Jog moderate Jog‐moderate Jog moderate
pace 6x30 sec pace 6x30 secs pace 6x30 sec pace 6x30 secs
Stretching 5‐7 Stretching 5‐7
mins Stretch 5 mins mins Stretch 5 mins
Skipping 220‐5 Skipping 220 5 Skipping 220‐5 Skipping 220 5
mins min mins min
Superset Superset
F/Swiss Ball Squats 4x10‐15 F/Swiss Ball Squats 4x10‐15
Pushups 4x10‐15 Lunges 4x10‐15 Pushups 4x10‐15 Lunges 4x10‐15
Dumbbell(BP) 4x8‐ Swiss Ball Hip Dumbbell(BP) 4x8‐ Swiss Ball Hip
12 Raise 4x12‐15 12 Raise 4x12‐15
DB Box Lunge 3x8‐ DB Box Lunge 3x8‐
Dips 4x8‐12 12 Dips 4x8‐12 12
F/S Shoulder Raise Calf Raise F/S Shoulder Raise Calf Raise
3x8‐12/50 per set 3xfailure 3x8‐12/50 per set 3xfailure
Bent Over DB Row Bent Over DB Row
DB Snatch 3x8‐12 3x10‐12 DB Snatch 3x8‐12 3x10‐12
Swiss Ball Knee Swiss Ball Knee
Tucks 3x8‐15/45 Back Raises Swiss Tucks 3x8‐15/45 Back Raises Swiss
sec ball 3x8‐12 sec ball 3x8‐12
Crunches 3x15‐ Lateral T‐Raise 3x8‐ Crunches 3x15‐ Lateral T‐Raise 3x8‐
20/30 secs 10 20/30 secs 10
Chinnies 4x40 sec Side Plank 3x8‐10 Chinnies 4x40 sec Side Plank 3x8‐10
Chinnes 3x40 secs Chinnes 3x40 secs

3. BIGGEST LOSER WORKOUT
Week 4
Monday Tuesday Thursday Friday
Set Rep Set Rep Set Rep Set Rep
Jog moderate Jog moderate Jog moderate Jog moderate
pace 6x45 secs pace 6x45 secs pace 6x45 secs pace 6x45 secs
Stretching 5‐7 Stretching 5‐7
mins Sstretch 5‐7 mins mins Sstretch 5‐7 mins
Skipping 260 5 Skipping 260 5 Skipping 260 5 Skipping 260 5
min mins min mins
Superset Superset
Weighted Squat Weighted Squat
4x8‐12 4x8‐12
Weighted Lunges Weighted Lunges
Push Ups 4xfailure 4x8‐12 Push Ups 4xfailure 4x8‐12
Swiss Ball Hip Swiss Ball Hip
DB Flies 4x8‐12 Raise 4x8‐12 DB Flies 4x8‐12 Raise 4x8‐12
Dips 4x8‐12 Burpee 4x8‐12 Dips 4x8‐12 Burpee 4x8‐12
Alternate Weighted T Raise Alternate Weighted T Raise
Shoulder Press 3x6‐10 Shoulder Press 3x6‐10
Leaning Side Raise Swiss Ball Back Leaning Side Raise Swiss Ball Back
3x10 Raise 3x6‐10 3x10 Raise 3x6‐10
Clean and Press Swiss Ball Lateral Clean and Press Swiss Ball Lateral
3x10 Raise 3x6‐10 3x10 Raise 3x6‐10
Side raises 3x10‐ Windsheild Side raises 3x10‐ Windsheild
15 Wipers 3x6‐10 15 Wipers 3x6‐10
Reverse Crunch Reverse Ball Reverse Crunch Reverse Ball
3x10‐15 Crunch 3x8‐10 3x10‐15 Crunch 3x8‐10
Chinnies 3x45 secs Chinnies 4x45 secs Chinnies 3x45 secs Chinnies 4x45 secs
Stretch Stretch