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

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

Hello girls!

So here we start the workout plan for the second week.

This week we will be doing a bit of strength training too along with our HIIT and cardio. This will make sure that you are able to maintain your muscle mass thereby boosting your metabolism and hence burning more fat.

Since this involves training for strength, I would recommend all of you to buy a pair of dumbbells in case you cannot make it to the gym. This plan works equally well if you have already joined a gym or want to do it at home.

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

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

Day 1


  1. Chest stretch: 30 seconds, 2 times
  2. Shoulder stretch: 10 seconds each direction (forward and backward)
  3. Bicep stretch: 10 seconds, twice
  4. Backstretch: 15 seconds, twice
  5. Tricep stretch: 15 seconds, twice


  1. Jumping jacks: 60 reps, 30 seconds rest
  2. Lateral hops:  60 reps, 30 seconds rest
  3. Pushups(normal or on knees):  8 reps


  1. One-arm dumbbell row:- 15 reps each side, for this movement, if you cannot find a bench, you could do it as shown here
  2. Pushups: 6 reps
  3. Standing dumbbell press: 15 reps
  4. Bicep curl: 12 reps each arm
  5. Standing one arm tricep extension: 15 reps each arm

This circuit should be continued a total of 4 times, with 45 seconds rest between each set and 2 minutes of rest between each circuit.

For this workout plan, the stretching exercises will be the same both pre and post-workout.

Try to do few reps of these exercises in front of a mirror so that you know whether your form is correct. Let me know your feedback

In my next post, we will be doing total lower body exercises, completing the whole body conditioning by end of the week.

Stay strong!

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

Author: Archer Windsor

I’m committed to providing my readers with trusted, evidence based health and medical information.The maintenance of health and fitness helps a person to be in the general state of health and well-being. It provides ability to perform physical actions without being tired or restless. Through informative articles I help you to navigate every step of your health and healthcare journey. My blogs helps you to learn and expand your knowledge of nutrition, fitness, and health. You are wise to question who you can trust when it comes to maintaining, enhancing, or rebuilding your health. Only if the answer provides you with a sense of security, move on to the next important question. I’m committed to provide quality informational and educational products in the physical activity and health fields that meet the needs of our readers.

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