IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1

Hello girls!

So here we start with the training plan for the second week.

This week, in addition to HIIT and cardio, we're also going to do some strength training. This ensures that you will be able to maintain your muscle mass, which will stimulate your metabolism and thus burn more fat.

Since this involves weight training, I would recommend all of you buy a pair of dumbbells in case you can't make it to the gym. This plan works just as well if you've already gone to a gym or want to do so at home.

This workout mainly targets your entire upper body, making it shapely and toned.

day 1

Stretch:

Chest stretch: 30 seconds, 2 times
Shoulder stretch: 10 seconds in each direction (forward and backward)
Biceps stretch: 10 seconds, twice
Back extension: 15 seconds, twice
Triceps stretch: 15 seconds, twice

Warm up:

Jumping Jacks: 60 reps, 30 seconds rest
Side hops: 60 repetitions, 30 seconds rest
Pushups (normal or on your knees): 8 repetitions

Circuit: –

Single arm row of dumbbells: – 15 repetitions per side. If you can't find a bench for this move, you can do so as shown here
Pushups: 6 repetitions
Standing dumbbell press: 15 repetitions
Bicep Curl: 12 repetitions per arm
Standing triceps extension with one arm: 15 repetitions per arm

This circuit should be continued a total of four times, with a 45 second pause between each set and a 2 minute pause between each circuit.

With this training plan, the stretches are the same both before and after training.

Try doing a few repetitions of these exercises in front of a mirror so that you know if your form is correct. Let me know your feedback

In my next post we will be doing full lower body exercises and completing full body conditioning by the end of the week.

Hold on!

You are also welcome to read –

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Engineer by profession, health and fitness freak by passion! Like many others in India, maintains a healthy and lean physique despite a sedentary professional profile.