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

Hey everyone

How is it going? You asked us to reshare the challenge which had free diet plans too and here we are with free workout plans too.

Here we go with IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1

Please check IWB Workout Plan Day 1 here.

IWB Workout Plan Day 2

Go for a moderate walk after dinner for 15 to 20 minutes (mind the word moderate, and alt least after 20 minutes of taking your dinner)

In case you cannot go after dinner, go before dinner.

IWB Workout Plan Day 3

Preworkout stretch

1. Chest stretch: 15 seconds, 2 times
2. Glute stretch: 10 seconds each rep, 4 reps each side
3. Superman: 3 seconds, 5 times

Warmups

1. Jumping jacks: 40 reps, 10 seconds break
2. Butt kickers: 50 reps, 10 seconds break

Exercise Routine – Circuit

1. Burpees: 20 reps, 30 seconds break

2. Plank Pushups: 8 reps, 30 seconds break

3. Jumping squats: 20 reps, 30 seconds break

 

4. Forward lunges (one leg at a time): 30 reps each leg, one-minute rest

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

Postworkout stretching

1. Hamstring stretch: 10 reps each side
2.  Quad stretch: 10 seconds each side
3. Lower back stretch: 10 seconds, 2 times

IWB Workout Plan Day 4

Preworkout Stretching

1. Glute stretch: 10 seconds, 4 reps each side
2. Hamstring stretch: 10 seconds each side
3. Superman: 3 seconds, 5 times

Warmup

1. Knee high: 30 reps, 10 seconds rest

2. Step up and down: 50 repetitions, 10 seconds break

 

Exercise Routine : Circuit

1. Free hand squats (normal squat as above, without a jump): 30 reps/1 minute, 30 seconds break
2. Alternating lunges (left and right and so on): 30 reps each side/1 minute, 30 seconds break
3. Reverse crunches: 15 reps, 30 seconds break
4. Lying leg raise: 15 reps, 1 minute rest

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

Postworkout stretch

1. Lower back stretch: 30 seconds, 2 times
2. Abdominals stretch: 60 reps (30 each side): You could do it with a medicine ball/free hand

IWB Workout Plan Day 5

Running for 30 minutes:

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

IWB Workout Plan Day 6 and 7

 Light walk for 15 minutes (preferably after dinner)

You may also like reading –

• How To Start Workout In Gym
• Easy Arm Exercises For Women
• How To Reduce Double Chin
• Drinking Water During Workout
• 6 Benefits Of High Intensity Interval Training (HIIT)
• Lose Weight With High Intensity Interval Training
• Top 5 Thigh and Butt Exercises
• Top Exercises To Lose Weight – Part 2

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