Beginner's Weight Loss Workout

Burn 60% More Calories During Daily Activities

If you're just starting out, don't be afraid - we're here for you. Plus, you've already taken the hardest step...convincing yourself its time to get fit. So you have the vest and we have the advice and support to get you moving in the right direction.

Our weight loss workout is a low impact series of exercises designed to get you moving and burning calories. Here's the catch that makes it easy - we've designed it around your daily activities. The difference - do those daily activities with our vest on and burn 60% more calories. And in no time you'll be looking and feeling good. Then you'll be ready to tackle some more advanced physical activity - like our cardio workout.

Directions & Pointers

  • Always stretch and warm up properly before starting each workout. Stretch after each workout as well.
  • Each workout consists of of discreet exercises dedicated to distinct muscle groups. The number of sets and reps are indicated for each exercise.
  • If possible, rest no more than 1 minute per set to maintain an elevated heart rate and maximum results.
  • As a general guideline, this workout routine should be done in about 30 minutes.
  • To minimize plateaus and continue driving results, create muscle confusion by rotating the order in which you do these exercise every week.

Equipment Needed

  • Step or bench
  • Single dumbbell or weight

Sequence 1

3 sets, 1 minute per exercise (max reps). Exercises 1a and 1b done consecutively equate to one set.

1a: March in Place

Resistance Wear Beginner Workout - March in Place

  1. STEP 1: Position yourself standing tall with feet shoulder width apart, arms at your side, just in front of a step (or bench).

 

  1. STEP 2: Start by elevating your left leg until the left thigh is parallel to ground. As the left leg is being raised your right arm should be bending and moving upwards towards your chin. 

 

  1. STEP 3: In one quick motion, lower your left leg to the ground and your right arm back to the side of your body. Repeat the motion with your right leg/left arm. 

 


1b: Squat

Resistance Wear Vest Beginner Workout - Squat

  1. STEP 1: Position a chair or bench underneath your hips and butt, feet shoulder width apart, shoulders back, eyes looking straight ahead.

 

  1. STEP 2: Slowly lower your hips to the chair/bench, keeping your knees behind your toes and your shoulders over your knees. Remember to keep all the weight on your heels, your back straight and flat, and your shoulders rolled back.

 

  1. STEP 3: Drive your hips forward, keeping your chest up towards the sky, finishing to the standing position from which you started.

Rest 30 to 60 seconds and then repeat sequence two more times.


Sequence 2

3 sets, 1 minute per exercise (max reps). Exercises 2a and 2b done consecutively equate to one set.

2a: Modified Pushup

Resistance Wear Vest - Push Up

  1. STEP 1: Starting in a high plank position with hands under your shoulders and knees firmly on the ground.

 

  1. STEP 2: Lower your body remembering to keep a stright line from your shoulders to your heels. Push your elbows slightly out to the side. Pause when your arms form a 90-degree angle (which should be approximately 2-4 inches from the ground).

 

  1. STEP 3: While keeping your core extremely tight, push your shoulders back to your starting position.

2b: March in Place

Resistance Wear Vest Workout - Marching in Place

  1. STEP 1: Position yourself standing tall with feet shoulder width apart, arms at your side, just in front of a step (or bench).

 

  1. STEP 2: Start by elevating your left leg until the left thigh is parallel to ground. As the left leg is being raised your right arm should be bending and moving upwards towards your chin.

 

  1. STEP 3: In one quick motion, lower your left leg to the ground and your right arm back to the side of your body. Repeat the motion with your right leg/left arm.

Rest 30 to 60 seconds and then repeat sequence two more times.


Sequence 3

3 sets, 30 seconds per exercise (max reps). Exercises 3a and 3b done consecutively equate to one set.

3a: Bent Over Single Arm Row

Resistance Wear Vest - Single Arm Row

  1. STEP 1: Place a chair directly in front of you. Grab a dumbbell (or weight) in your right hand. Support yourself by placing your left hand on the back of the chair. Now, step back with your right leg while slightly bending your left leg.

 

  1. STEP 2: Bring your shoulders forward, bending at the waist until your stomach is over your left thigh.

 

  1. STEP 3: With your right had hanging straight down, pull the dumbbell up, driving your elbow up towards the sky until your tight hand makes contact with your torso.

 

  1. Step 4: Slowly lower your right hand back to the starting position. Repeat as many reps as possible in 30 seconds and then switch sides.

3b: March in Place

March in Place - Resistance Wear Vest Workout for Beginners

  1. STEP 1: Position yourself standing tall with feet shoulder width apart, arms at your side, just in front of a step (or bench).

 

  1. STEP 2: Start by elevating your left leg until the left thigh is parallel to ground. As the left leg is being raised your right arm should be bending and moving upwards towards your chin.

 

  1. STEP 3: In one quick motion, lower your left leg to the ground and your right arm back to the side of your body. Repeat the motion with your right leg/left arm.

Rest 30 to 60 seconds and then repeat sequence two more times.


Sequence 4

3 sets, 1 minute per exercise. Exercises 4a and 4b done consecutively equate to one set.

4a: High Plank

High Plank - Beginner Workout with Resistance Wear Vests

  1. STEP 1: Start in a push up position with your arms locked. Maintain this position as long as possible. For beginners, drop your knees to the ground and hold the plank position.

 

 


4b: March in Place

Beginner Workout - March in Place with Resistance Wear Vest

  1. STEP 1: Position yourself standing tall with feet shoulder width apart, arms at your side, just in front of a step (or bench).

 

  1. STEP 2: Start by elevating your left leg until the left thigh is parallel to ground. As the left leg is being raised your right arm should be bending and moving upwards towards your chin.

 

  1. STEP 3: In one quick motion, lower your left leg to the ground and your right arm back to the side of your body. Repeat the motion with your right leg/left arm.

Rest 30 to 60 seconds and then repeat sequence two more times.


Sequence 5

3 sets, 1 minute per exercise. Exercises 5a and 5b done consecutively equate to one set.

5a: Shadow Boxing

Shadow Boxing - Resistance Wear Vest Beginner Workout

  1. STEP 1: Start by standing with your feet shoulder width apart and both hands under your chin.

 

  1. STEP 2: Extend your right arm straight out in a punching motion with fist clenched and then bring it back to under your chin. As you're bringing your rigth hand back to your chin, begin extending your left arm straight out in a punching motion. Then return your left hand back to under your chin.

 

  1. STEP 3: Maintain this alternating motion in a controlled yet fast pace. Slightly twist at your torso, side to side, during the punching motion. Remember to bend slightly at the knees.

5b: March in Place

Beginner Workout for Resistance Wear Vest Users

  1. STEP 1: Position yourself standing tall with feet shoulder width apart, arms at your side, just in front of a step (or bench).

 

  1. STEP 2: Start by elevating your left leg until the left thigh is parallel to ground. As the left leg is being raised your right arm should be bending and moving upwards towards your chin.

 

  1. STEP 3: In one quick motion, lower your left leg to the ground and your right arm back to the side of your body. Repeat the motion with your right leg/left arm.

Rest 30 to 60 seconds and then repeat sequence two more times.


Reminder

  • Stretch before and after your workout
  • Stop your workout if you feel light headed or can't catch your breath
  • Drink plenty of water during and after your workout
  • Rest at least 24 hours between workouts
  • For optimal results, do this workout 3 times per week

Caution

Resistance Wear training vests are an athletic training aide for people in a doctor-approved fitness regiment. New users should consult with their physician before working out with the equipment. Resistance Wear is not liable or responsible, in any manner, for the safe use of the workout vest or its ancillary products and/or accessories. If you have a heart or other serious medical condition, you should consult a physician prior to using this equipment. Immediately cease exercising if you feel dizzy, faint or short of breath. Use of this equipment in a manner other than prescribed, may result in serious injury.

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