3500 calorie deficit equals 1 pound of weight loss. Every calorie deficit you can create will speed up your weight loss. It may be a struggle to decrease another 100 calories through food consumption but adding another 5-10 minutes to your workout with a Progressive Max Set may be your answer! Progressive Max Sets can add variety to your workout as well. You can add these sets in the middle or the end of your workout for that extra 100 calorie blast. As you try the sets below, add your own twists or exercises. Challenge Yourself and be Proud of Yourself!
| Exercise | Repetitions | Allotted Time |
|---|---|---|
| squat thrusts (Burpees); basketball jumps; standing mountain climbers;walk outs (add 5 lb weights for added difficulty) | Start out with 15 reps each; add 5 reps each time you repeat; repeat 3-4 times | 45 seconds each; repeat 3-4 times |
| Push-ups; squat thrusts with push-ups; squat thrusts with push-ups with walk outs; push-ups with squat thrusts with walkouts with jump push-ups | 10-15 reps; 3-4 sets | 45 seconds each; repeat 3-5 times |
