The exercise plan for 4 weeks for weight loss and more

The exercise plan for 4 weeks for weight loss and more

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Before each exercise, be sure to do dynamic heating, then finish your session with slowing down.
Try not to take more than 60 seconds of comfort between all SuperSet.

Monday: Power Training

SuperSet 1:

  • Exercise 1: squatting cup: 12 actors
  • Exercise 2: drop -down lat (or drop -resistance bar) or withdraw
  • Are four groups?

SuperSet 2:

  • Exercise 1: Step-up: 10 representatives for each leg (progress: hold the dumbbell on the side of your side)
  • Exercise 2: One arm row: 12 actors, each arm
  • Are four groups?

SuperSet 3:

essence: Essaon Pailer: 15 seconds, contract, three groups

Tuesday: Cardio

It is the second day, and I hope you feel satisfied after yesterday’s exercise. Today, you are doing heart disease. Whether you are doing this exercise plan to build strength, or otherwise, you can choose any kind of heart disease you want. Connect your shoes with running, swimming, riding a fixed bike, on a road, row, or crushing some heart diseases, or even play the active virtual reality game-you just have to spend 20-30 minutes raising the heart rate while doing something you enjoy. Once the heart is finished, it’s time for ABS.

AB experimentComplete two rounds of the next AB exercise. If necessary, do not hesitate to adjust the amount of time you do in each exercise.

Wednesday: Power Training

SuperSet 1:

SuperSet 2:

SuperSet 3:

Thursday: Cardio

You are almost a week! You may feel a little pain, and this is quite normal. For today, your mission is to do 10 to 20 minutes of heart disease. Walk exercises, enemy periods, bike riding, or rolls in the pool – it is up to you. More importantly, hard work.

Friday: Air conditioning

It’s time to finish the week strong. Today’s exercise will feel more challenging than the other exercises you did earlier in the week. Since this is the day of air conditioning, you will make more intense moves with less comfort. Don’t worry! You will do well.

SuperSet 1:

SuperSet 2:

SuperSet 3:

Saturday: Active recovery

Today it will be a light day for active recovery-enjoy! You can walk or separate yoga, or you can do one of the following flows:

Sunday: The rest

The end of the first week of this exercise plan officially, and you should be proud of yourself. One of the most important things you can do to achieve your goals is to be consistent. Today, all you have to do is comfort. Walk, stretch, ride your bike, fly fly, or do something that makes you feel satisfied and will promise you next week.

The remaining weeks of the four -week exercise plan

Repeat the minute -loss exercise plan for several weeks, three and four. Remember that you can always gain weight and/or reduce rest time between SuperSets for an additional challenge.

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