TGE PLAYBOOK PHASE 2 WEEK 3 DAY 1

How Do We Actually Lose Fat?

To lose 1 lb of fat, you need a 3,000–3,500 calorie deficit — through eating less and moving more. Protein helps via the thermic effect of food. Most fat leaves your body through your breath as carbon dioxide. So move more, eat smart, and breathe it out — that’s real fat loss.

WORKOUT WALKTHROUGH

Warm Up | Stretch
30s Jumping Jacks
30s Mountain Climbers
30s High Knees
30s Squat Thrusts
30s Lunge Twists
2 – 3 sets | REST: 30s
Then do dynamic stretches

Core Activation
60s plank hold
12 leg raises
12 ab crunches
2 – 3 sets | REST: 45s

🔥 Workout Breakdown (3 sets | 1 min rest):
✅ 10 Dumbbell Squat Presses
✅ 8–10 Pairs of Alternating Dumbbell Bent Over Rows
✅ 8–10 Pairs of 1-Leg Dumbbell Deadlifts
✅ 10–12 Dumbbell Hammer Curls

HIIT Workout Finisher (1 – 2 sets)
1️⃣ Jumping Jacks – full-body warm-up & cardio
2️⃣ High Knees – core and speed booster
3️⃣ Squat Jumps – power + glute activation
4️⃣ Sprinter Step – cardio meets balance
5️⃣ Skier Jumps – agility & lower body focus
6️⃣ Speed Skaters – lateral movement
Then Do Cooldown Stretch After

This contact form is available only for logged in users.

This contact form is available only for logged in users.

GET IN TOUCH

Have a question or feedback for Health & Fitness?

This contact form is available only for logged in users.