Thursday 17 March 2016

Two-Week Workout Plan

It is quite impossible to us to devise our own workout plan for you because we are not a professional in that field but we are really interested to convey more info to you. So, this time we want to share with you a very useful workout plan for beginners to lose weight. Lose inches and create a more active lifestyle with this two-week workout plan.




Day 1 
Complete five rounds.
  • Push-ups (10 reps)
  • Bodyweight squats (20 reps)
  • Forward lunges—each leg (5 reps)
  • Plank—side plank (each side) and traditional plank (30 seconds each)
Day 2
  • 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
  • Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.
Try to increase your mileage over time. Don't push too far, too fast.
Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).
Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 
Complete five rounds.
  • Bodyweight squat (20 reps)
  • Leg raise (20 reps)
  • Lateral lunge (10 reps each leg)
  • Plank hold (30 seconds)
Rest for 30 seconds and start again.

Day 4
Complete four rounds.
Note: Do as many reps as you can in the allotted time.
  • Push-ups (60 seconds)
  • Side plank—right (30 seconds)
  • Side plank—left (30 seconds)
  • Incline push-ups (30 seconds)
  • Decline push-ups (30 seconds)
Rest for 60 seconds and start again.




Day 1
Complete one round.
  • Jump squats (50 reps)
  • Sit-ups (50 reps)
  • Push-ups (50 reps)
  • Jump lunges (20 reps each leg)
Rest for 2 minutes and then complete two rounds of the next circuit.
  • Russian twist (30 seconds)
  • Mountain climbers (30 seconds)
Rest for 30 seconds and start again. 

Day 2
  • 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
  • Do a 400-meter run 4 to 8 times at maximum effort.
Rest for the amount of time it takes you to complete a 400-meter run.
Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3
Note: Complete this circuit as many times as possible in 15 minutes.
  • Box jumps (5 reps)
  • Burpees (10 reps)
  • Sit-ups (15 reps)
  • Bodyweight squats (20 reps)

Day 4
Complete six rounds.
  • Squats (20 reps)
  • Jump squats (10 reps)
  • Forward lunges (10 reps each leg)
  • Jump lunges (5 reps each leg)
Rest 2 to 3 minutes and start again.
Complete two rounds.
Note: Do maximum reps in the allotted time.
  • Push-ups (60 seconds)
  • Sit-ups (60 seconds)
Rest for 60 seconds and start again.







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