The USN Weight Loss Program works on the theory that optimal weight loss is achieved with a combination of weight training, as well as cardiovascular sessions. Weight training allows an increase in lean muscle growth, which in turn requires more energy for the support of this lean muscle. This therefore speeds up the metabolism and the ability of the body to use fat for energy. During weight training we use higher repetitions, lighter weights and little rest to further simulate cardio. This not only ensures that fat is lost but it also promotes longer, more defined, linear muscles with a body sculpting, toning effect, rather than aid the body in adding volume or bulk to the muscle. The program also includes the use of supersets which serves to further increase the cardiovascular characteristics of the weight training sessions and allows the HR to fluctuate within the fat burning zones (130-150BPM). It’s important to note that along with an active training regime, a nutritious and healthy diet should be maintained, try our 12 Week Weight Loss Plan in conjunction with our training plan.

This program has been customized for females and is focused on the areas that females tend to battle with. The program can however be used for men who have a large amount of weight to lose, or are unfamiliar with gym programs and are looking for a program that is aimed at beginners.


Use the sessions as described below in combination on each day of the week:

Day Training/Cardio Session Abs/Core
Monday Training Session 1 Core
Tuesday Cardio Session 1 Abs 1
Wednesday Training Session 2 Core
Thursday Cardio Session 2  
Friday Training Session 3 Core
Saturday Cardio Session 3 Abs 2
Sunday Rest Day  


Click here to view each training session and a brief description of the muscle groups:

Training Session 1

Training Session 2

Training Session 3

Abs and Core

Cardiovascular Sessions

Brief Description of the Muscle Groups


This session will focus on your Legs, Glutens and Lower Back


Exercise Muscle Group Sets Reps Rest Note
Walking Lunges Quads, Hamstrings and Glutes 4 20 30 sec Knees at 90 deg. Knees never go past the line of the ankle.
Squats Quads, Hamstrings, Glutes and Erector Spinae 3 10 30 sec Don't arch your back, look up. Motion is as if you're sitting on a chair.
Leg Curls Hamstring, Glutes 3 12 30 sec Slow and controlled
Leg Extensions Quads 3 12 30 sec Slow and controlled
Abductors (Machine or Cable) Abductors 3 30 30 sec Superset
Back Extension Erector Spinae 2 10 30 sec Slow and controlled
Bridge with Leg Extension Erector Spinae 30 sec 4 30 sec 2 sets per side
Standard Bridge Entire Core 60 sec      
Side Bridge Abdominal 2 Sets Per Side 2   Prop yourself with you forearm, lift your hips contact your core and hold. Then repeat on your other side.
3 Inches Abdominal   2   On your back, lift your legs 3 inches and hold.


Another great workout which will focus on your Chest, Triceps and Shoulders


Exercise Muscle Group Sets Reps Rest Note
Flat Bench Press with Dumbells Pectorals and triceps (secondary) 3 10 30 sec Curl your hands inwards at the end of the press
Vertical Chest Press Pectorals 3 12 30 sec Control the entire movement
Cable Crossovers Pectorals 3 10 30 sec Superset
Dumbell Upright Row Traps and Delts 3 10 30 sec Contract your abs as your press to ensure back support
Military Press Traps and Delts 3 10 30 sec 3 sets per side
Reverse Tricep Extensions Triceps 6 12 30 sec  
Seated Tricep Press Triceps 4 12 30 sec  


This session will work your Back, Biceps and Calves


Exercise Muscle Group Sets Reps Rest Note
Lat Pull Down Lats and biceps (secondary) 3 10   Superset
Seated Row Rhomboids and the Biceps 3 10 30 sec Superset
1 Arm Row on Bench Rhomboids and Lats 6 10 0 sec Gastrocnemius and Soleu. Continuous alternation, 3 sets per side.
Barbell Curls Biceps 3 10 30 sec Slow controlled movements on contraction and relaxation.
Alternating Dumbell Curls Biceps 3 20 30 sec Seated
Cable Double Bicep Curls Biceps 3 10 30 sec Slow controlled movements on contraction and relaxation
Seated Calf Raises Gastrocnemius and Soleus 3 10 30 sec  
Angled Single Calf Raises Gastrocnemius and Soleus 3 15 30 sec  


(to be done with Cardio)

Core training is done for 10 minutes after every weight training session. It not only results in the benefits stated below but also allows the body time to slowly decrease its heart rate and cool down.

The core muscles consist of:
•    the abdominal muscles
•    the external oblique (at the sides of the abdominals)
•    the erector spinae (which extend the back)
•    the pelvic floor muscles ( below your abdominals)

Core training is necessary as the core area is where all movement in your body originates; it is also your center of gravity as well as the support of the spine. Weak core muscles may be the cause of poor posture, lower back pain and injury.

Benefits of core training include:
•    Develop core strength
•    Increase stability and improve posture
•    Flatten the stomach
•    Tighten the muscles under your love handles
•    Develop six pack abs
•    Cut workout time for ab training
•    Increase flexibility
•    Superior endurance

Ab training is done prior to Cardio training: this allows you to concentrate on working the abdominal area without having to rely on the peripheral muscles being fatigued due to prior weight training. Ensuring that cardio is done directly after ab workouts increases the effectiveness of the ab session.

Please note that there are 2 pahses of each movement – the eccentric plus concentric or contraction and relaxation phase. These should be done slowly with concentration (2 sec’s for contraction and 3 sec’s for relaxation)


Exercise Muscle Group Sets Reps Rest Note
Bridge with Led Extension Erector Spinae 30 sec 4 30 sec 2 sets per side
Standard Bridge Entire Core 60 sec 2 15 sec  
Side Bridge Abdominal 30 sec 2 15 sec 2 sets per side
3 inches Abdominal 60 sec 2 15 sec  
Abs 1          
Crunches Abdominal   20 0 sec Superset x3
Side Crunches Abdominal   15 0 sec  
Reverse Crunches Abdominal   20 0 sec  
Abs 2          
Seated Flat Leg Pull Ins Abdominal 4 15 30 sec Superset x3
Hanging Leg Raises Abdominal 3 10 30 sec  
Hanging Torso Rotation Abdominal 3 16 30 sec  


Trainers can select from any of the following modes of large muscle group rhythmic exercises:
•    Rowing
•    Stepper
•    Cycling
•    Running
•    Cross training
•    Swimming
This choice is then used to perform the cardiovascular exercise sessions described below.

Cardio Session 1 – Choose a few of the modes listed above and spend 5min on each, with a high level of intensity. Make quick changes after each 5min is up, and get going again. Continue this for 20-40min in total. It is important that you have maintained a sustained HARD effort throughout.

Cardio Session 2 –  This is an interval session. Choose one of the modes listed above and perform the work in the following way: spend 2min working very hard, followed by 1min of easy recovery, then repeat the sequence for a total of 20-30min. Ensure you recover well enough on the easy parts to be able to work hard for the 2min bursts.

Cardio Session 3 – Choose a maximum of 2 of the modes listed above. You have 30-50min in total to perform as much work as possible. That means, in a continuous effort, try to get the most distance, calories, or average power over the whole workout. This is what is meant by a time trial attempt. You will need to work hard and sustain the effort.


Legs – Consist of the Quads at the front of the thigh, the Hamstrings which make up the back of the thigh, the Hip flexors which include the abductors on the outside of the leg and the adductors on the inside of the leg.

Gluteus – These are the big muscles covering the butt.

Lower Back – The erector spinae, which extends the back, aids in good posture and is part of the core group of muscles.

Chest – The muscles of the chest are known as the Pecs, they are the large fan shaped muscles that covers the front of the upper chest.

Shoulders – They consist of the Trapezius, which run from the back of the neck to the shoulder, and the Deltoids, the cap of the shoulder.

Triceps – The back of the upper arm, which is exercised by pushing movements

Biceps – Muscles includes the Latisimus Dorsi or the Lats, which are the large muscles of the mid back, they give the back a nice V shape, making the waist appear smaller. It also includes the Rhomboids which are situated in the middle of the upper back, between the shoulder blades

Calves – The lower leg, made up of the gastrocenemius and the soleus. The gastrocnemius gives the calf its round shape and the soleus runs beneath it


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