IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1

Hello everybody

How are you? You asked us to share again the challenge that also had free diet plans, and here we are with free exercise plans, too.

Here we go with you IWB 1 month 4 kg weight loss: Training plan week 1

Please check IWB workout plan day 1 Here.

IWB workout plan day 2

After dinner, take a moderate walk for 15 to 20 minutes (note the word moderate and at least after 20 minutes after dinner).

If you can't go after dinner, go before dinner.

IWB workout plan day 3

Preworkout stretch

1. Chest stretch: 15 seconds, 2 times
2. Gluteus stretch: 10 seconds per rep, 4 repetitions per side
3. Superman: 3 seconds, 5 times

Warm up

1. Jumping Jacks: 40 reps, 10 seconds rest
2. Butt Kicker: 50 reps, 10 second rest

Exercise routine – circuit

1. Burpees: 20 repetitions, 30 seconds rest

2. Plank pushups: 8 repetitions, 30 seconds rest

3. Jumping squats: 20 repetitions, 30 seconds rest

4. Forward lunges (one leg at a time): 30 repetitions per leg, rest one minute

Repeat the circuit a total of 4 times with a 1-minute break between laps of the lap and a 30-second break between sets.

Post-workout stretching

1. Hamstring stretch: 10 repetitions per side
2. Quad stretch: 10 seconds per side
3. Lower back stretch: 10 seconds, 2 times

IWB workout plan day 4

Stretching before training

1. Gluteal stretch: 10 seconds, 4 repetitions per side
2. Hamstring stretch: 10 seconds per side
3. Superman: 3 seconds, 5 times

Warm up

1. Knees up: 30 reps, rest 10 seconds

Step 2 up and down: 50 repetitions, 10 seconds rest

Exercise routine: circuit

1. Freehand squats (normal squats as above, without jumping): 30 reps / 1 minute, rest 30 seconds
2. Alternating lunges (left and right, etc.): 30 repetitions per side / 1 minute, rest 30 seconds
3. Reverse crunches: 15 reps, 30 seconds rest
4. Leg raises: 15 reps, 1 minute rest

Repeat the circuit a total of 4 times with 1 minute rest between rounds and 30 seconds rest between sets.

Post workout route

1. Lower back stretch: 30 seconds, 2 times
2. Abdominal Stretches: 60 reps (30 per side): You can do this with a medicine ball / free hand

IWB workout plan day 5

30 minutes run:

Brisk walk for 3 minutes (7 km / h), followed by 1 minute of moderate jogging (9-10 km / h). Repeat for 30 minutes

IWB workout plan day 6 and 7

Easy walk for 15 minutes (preferably after dinner)

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