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4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO
4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME SERIES

each)Ĭlick here to go back to the four-week workout plan to lose weight and burn belly fat.

Side-Plank (set of 10 each side, hold for 2 sec.

If you’re assigned male at birth, aim to drink 15.5 cups (3.7 L) of water each day if you’re. Pyramids should be executed as following: Set 1: 12 x 60-70 1RM (repetition maximum) Set 2: 10 x 65-75 1RM Set 3: 8 x 70-80 1RM Set 4: 6 x 75-85 1RM. 1.Drink 11.5 to 15.5 cups (2.7-3.7 L) of water each day.

The warmupsĭo Warmup A before Day 1 and Day 3. Quickly read through our step-by-step directions to ensure youre doing each workout correctly the first time, every time. 8 At-Home Workouts to Lose Weight and Build Muscle. As in Week 2, you train each bodypart twice a week, so you. Try our 4 week workout plan to lose the weight and get on the path to a leaner, healthier body. Superset 2: Exercise 1: Weighted glute bridge or barbell hip. To maintain your newly trim physique and continue to build lean muscle mass, you’re going to need to stay on top of your diet and take on new, muscle-building workouts.įinish the month strong, keep eating clean, and soon you’ll be explaining how you got that lean body to all the guys at the gym. In the third week of the program we step it up to a three-day training split: Train all pushing bodyparts (chest, shoulders, triceps) on Day 1 hit the pulling bodyparts (back, biceps) and abs on Day 2 and work your lower body (quads, glutes, hamstrings, calves) on Day 3. Quick tip: Get low, keep your chest up, and don't let your knees go over your toes during this lower-body move. Exercise 1: Squat to overhead press: 10 reps Exercise 2: Jump rope: 30 seconds Do three sets. Congratulations: You’ve finally made it to the final week of our four-week workout program to lose weight and burn belly fat.īut even after you make it through all four days of the most intense strength training and cardio workouts you’ve experienced so far, your weight-loss journey is only beginning. Due to the nature of the materials no refunds will be granted. into the swing of using your multi gym, you can aim to complete 3-4 workouts per week. For those over 40 and approaching menopause, the effectiveness of simply calories in versus calories out (otherwise known as a calorie deficit) is hotly debated. Avatar for Joshua Pearson - EQF Level 5: Fitness & Weight Loss. There is no physical copy of the program however you may print through the user platform. When it comes to spinning for weight loss, one of the main benefits is the calorie-burning potential.

4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME SERIES

This is a series of digital files and resources available on our website. Here are the ones we love for both style, color options and quality: If youre trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each. Have a look at the video below to see what the platform looks like! Any questions can be directed at workout program can be done in a gym but also has modifications to do at home with little equipment! You can purchase resistance bands on amazon (Around $20-$30) and do this entirely at home! With all of these tools, you can get where you want to be. Daily Workout and Nutrition Tracking Printable.Terminology- to understand reps/sets and abbreviations used, progressive overload explained.

4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO

Each workout video has exercise demonstrations with tips on how to do each exercise properly.

Day 3 and Day 4: You will be doing the same plan that you have done on Day 1 and Day 2 respectively. Day 2: 10 Sit-Ups, 20 Lunges, 10 Burpees. Week 1: Day 1: 25 Jumping Jacks, 10 Push-ups, 25 squats.

Printable Workout plan with room for recording your reps, meals, macros and water intake on every page These simple workout routines should not take longer than 10-15 minutes to complete.

Workout Split schedule if you want to workout less days/week and how to get the best out of your workout when you are short on time.

This workout can be done at home or the gym with modifications for whatever you choose! Build Your Body is based on consistency, getting in tune with our body and focusing on building strength.