The training routing you’re about to read will get you hundreds of repetitions and leave you feeling challenged. Begin by doing fifty reps of the prisoner’s squat. You can easily lose 20 pounds this way. You assume a squatting posture with each hand at your head.Get the upper back into the exercise by having your elbows back.

Go straight from squatting to the pushup where you do a total of 50 iterations. You don’t have to get them all done at once: you can break them up into several groups.

Do the jumping exercise for 20 repetitions making sure the landing is cushioned by bracing yourself. You should jump out of the squat, extending your hands over head as you rise up.As you land you’ll need to get back into the squatted posture. Get some extra pointers in a weight loss forum.

After jumps, move into curling with your legs.You should feel some pressure with your body doing these after all those other exercises.

Your back’s on the ground and your feet are atop the balancing ball as you bridge your hips and raise them.Using the hamstrings, bring the ball toward and then away back to start.Follow that up with jack knife reps using the same ball.Get about 50 reps of this exercise done.

Step-ups are next. Get twenty five of them done with each of your legs. Just make sure that you keep one of your feet on the bench all the time. Another thing to look out for is to make sure you don’t get too close.

You want to get focused on the gluteals rather than quads. Get to the pullup bar and do another 25 repetitions there.If this impedes progress too much, go ahead and do some inverted rows instead. Fifty lunging repetitions are next, so do them by taking turns with each side. These exercises will help you with rapid weight loss.