A Workout Plan For One Month To Aid You In Weight Loss

Hello all!

Plan for the entire month is here! (yippeeeee)

A Workout Plan For One Month To Aid You In Weight Loss

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Week  1

See here and here

Week 2

Day1

See it here

Day2

Today, our main focus will be the lower body and abs. The exercise will be done in a circuit of 4 rounds which will include exercises listed below.

Pre/post-workout stretches:-

1. Glute stretch: 10 seconds, 4 reps each side
2. Toe touchers:- 10 reps, 2 times
3. Crossover reverse lunge:- 10 reps each side
4. Superman:- 3 seconds, 5 reps

Warm-up:-

1. Jumping jacks: 60 reps, 30 seconds rest
2. Lateral hops:  60 reps, 30 seconds rest

Circuit

1. Dumbbell squat:- 20 reps
2. Dumbbell lunges:- 15 reps each leg
3. Dumbbell calf raises: – 30 full reps or 60 half reps. to understand the difference between full and half reps, see here .

According to what is recommended, you should perform half reps only in case of some ankle pain during full range of motion for this exercise, otherwise it’s not needed

1. Crunches:-  30 reps, do not use a dumbbell for this
2. Elbow to knee crunches:-  30 reps, do not use a dumbbell for this

However, I will say that you should complete all 4 circuits. However, if it becomes hard to do then you may do 3. But doing less than that won’t be as efficient as you want it to be.

Between the exercises, take a break of 1 minute (since these exercises are tough) and take a break of 3 minutes between the circuits.

So the total session including everything, should take close to around 40 minutes.

For this workout, the pre and post-workout stretches will be same.

Day3

For people going to gym – Moderate intensity cardio for 20 minutes, which may include a brisk walk on treadmill/elliptical. You could also use a bicycle machine but watch that the intensity is moderate.

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For People doing it at home – People who are not going to the gym can go for a brisk walk outside home in a park or you could do step-ups. You could use your home steps for doing step-ups.

While doing step ups, try to do it also moderately, otherwise you may hurt yourself.

When I say moderate, it means that you should be able to talk while doing the cardio. If not, that means you are running out of breath and need to slow down.

Day 4

Same as week2 day1. See it here

Day 5

Same as Week 2 day2.

Day 6

Same as Week 2 day 3

Day7

Complete rest

This completes Week 2. Week 3 will be same as week 1. See it here and here.

Week 4 will be same as week 2.

Once you complete all the four weeks, you will for sure see some reduction in your body fat percentage, which will result in some weight loss too.

You will feel more energetic, strong and fit.

But be sure that you don’t cheat with your diet and sleep too often. Waiting for your feedback ?

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• IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1
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• IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 12,13 and 14
• IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 10 and Day 11

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