Every time, when you watch WWF or WWE, you admire the fighting skills of the fighters and more than that, their well sculpted body and you wish that someday you also wake up with a same body like these celebrities. Well, they are professionally trained, but you can also give your best at the gym by following a well planned fat loss routine to tone up your body. Here are three weight loss workout plans which will help you in attaining a lean and toned body.
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Guidelines
- Perform each workout once a week, followed by a rest day.
- Practice the exercises pairs with an interval of 60 seconds means if you have done one set of exercise A followed by one set of exercise B then take a 60 second break before continuing to another pair of exercise.
- The exercises in the second workout plan should be performed in circuit means there will be no break among the exercises. Once you complete one circuit, then you can take a 60 seconds rest.
- Choose the heaviest weight you can handle for the exercise. The motive is to increase conditioning of the body and not tiring it up so listen to your body and go with the appropriate weight.
FIRST WORKOUT PLAN
Pair exercise 1
1A Clean and press
This exercise mainly targets the front deltoids and also affects the quadriceps, trapezius, hamstrings, buttocks and triceps. It involves the speed and strength of the body. The steps of this exercise are:
- Place your hands on the barbell at a shoulder width distance. Your hands should be straight, knees slightly bended and head facing forward.
- Stand up by straightening your knees and position the barbell on your deltoids in one swift motion.
- Flip your wrists so that the palms are facing upwards and your arms are bended at the elbows.
- In another swift motion, raise the bar above your head by stretching your hands.
- Hold this position for a second and then bring it down to the chest level.
- Flip your wrists again so that your palms facing downward and put the bar back on the ground by bending your knees and torso. Head should face forward otherwise you will lose balance.
- Do 4 sets of 5 reps of these steps.
1B Mixed grip pullup
This is very good exercise for building bulging biceps, get a V shaped back and defining the midsection of the body. The steps are:
- Hold a chinup bar with an alternating grip means one palm facing at you (underhand grip) and other palm facing forward direction (overhand grip).
- Uplift your body until your chin is above the bar and chest is at bar level by contracting your ABS.
- Hold for a brief pause and then bring yourself down as in original position.
- Do it again, but switch the position of both palms.
- Do these steps for 4 sets of 8 – 10 reps.
Take rest for 60 seconds before practicing second pair exercises.
Pair exercise 2
2A Floor Press
This exercise targets the muscles of chest, triceps and shoulders and allows you to press heavy weights without injuring your shoulders. The steps are:
- Lie flat on your back with bended knees so that your feet touch the floor and there is less distance between your hips and feet.
- Hold a barbell at a shoulder width distance with stretched hands and lift it off the rack. The bar should position an inches above your chest level.
- Bring it down so that the bar touches at your middle chest by bending your arms at the elbows so that the forearms are perpendicular to the floor and placed beside your body, palms facing upward direction. Triceps should be touching the floor.
- Repeat it for 3 sets of 5 reps.
2B One arm dumbbell row
This exercise works on the muscles of lats, upper back and traps. The steps are:
- Place your left hand and left knee on a flat bench to maintain balance. Your torso should be slightly parallel to the bench with head facing downward.
- Hold a dumbbell in your right hand and keep your hand stretched. Keep your right leg stretched.
- Bring the dumbbell to your right side by bending your right elbow while keeping other parts the stationary.
- Hold this position for a brief pause and then lower down the dumbbell as in the original position.
- Repeat the steps for 3 sets of 6 – 8 reps.
Take rest for 60 seconds before practicing third pair exercises.
Pair exercise 3
3A Medicine Ball situp
This is a good exercise for the muscles of midsection, chest, arms and shoulders. The steps are:
- Hold a medicine ball with both hands and lie flat on your back on the floor.
- Bend your knees so it comes closer to your hips with feet touching the floor.
- Tuck your chin towards your chest.
- Lift your torso off the floor towards the thighs by keeping the other parts stationary.
- Hold this position for a second and then return to the original position.
- Repeat the steps for 1 set of 50 reps.
3B Swiss ball back extension
This exercise targets the lower back, chest, ABS and butt. It strengthens the muscles while correcting your posture. The steps are:
- Lie face down on a Swiss ball while holding a medicine ball over the head with stretched hands and position the hips over the center of the ball.
- Place your feet firmly under any something sturdy. Keep a straight back and bend your torso forward while keeping the other parts stationary.
- Lift your torso upward by contracting your glutes and hamstrings as high as possible.
- Hold this position for few seconds and then bring down your body as in original position.
- Repeat the steps for 1 set of 50 reps.
SECOND WORKOUT PLAN
- Walking lunge
This joint strengthens the muscles and ligaments around the joints. It also helps in shaping up your backside. The steps of this exercise are:
- Stand straight with your feet shoulder width apart and your hands behind your head, face forward.
- Take a step forward and bend your left knee so that your upper thigh becomes parallel to the floor. Bend your right knee in such a way that the lower leg touches the floor.
- Hold this position for a brief pause and then get back into the original position.
- Repeat the steps for 10 times with each leg.
- Medicine ball mountain climber
This dynamic exercise benefits you with a strong body, increased stamina and stability. The steps of this exercise are:
- Take a push up position while placing your hands on a medicine ball.
- Keep your arms straight and beneath the shoulders.
- Bend your left knee to bring it closer to the chest and right leg completely stretched behind.
- Switch the position of your legs in one swift motion.
- Repeat these steps for 10 times.
- Close grip medicine ball pushup
This exercise targets the Pecs, triceps, delts and whole body. The steps are:
- Take a push up position while placing your hands on a medicine ball.
- Keep your arms straight and beneath the shoulders.
- Bring down your body until your chest touches the ball.
- Hold this position for a while and then get back to the original position by lifting up the body.
- Repeat the steps for 10 times.
- Prisoner squat
This exercise targets the quads, hamstrings and glutes. The steps are:
- Stand straight with feet at shoulder width distance and place your hands behind your head.
- Squat down by bending your knees as much as possible while maintaining a straight back and head up.
- Hold this pose for a brief pause and then lift your body upside by straightening your legs.
- Repeat the process 20 times.
- Mixed grip pullup
The details of this exercise are discussed above in first workout session. Please refer 1B of first pair exercise.
- Hanging leg raise
This is core strengthening exercise which mainly targets the abdominal muscles and hip flexors. This increases the stability in the lower back. The steps are:
- Hold the pullup bar with your hands at shoulder width distance and hang on it.
- Raise your knees in an upward direction until they touches your chest.
- Hold for a second and bring your knees down as in original position.
- Repeat the steps for 5 times.
- Jumping rope
It is a full body workout and affects almost every muscle fiber of the body and it also enhances the focus and coordination in the body. The steps are:
- Stand straight with head high and hold the end of rope in each hand.
- Jump over the rope as it approaches your feet.
- Repeat the jump for 50 times.
After doing the exercise from A to G without any break, you have finished a circuit and you can take a 60 seconds break before entering into second circuit. You have to perform three circuits in one workout session.
THIRD WORKOUT PLAN
Pair exercise 1
1A Deadlift
This exercise targets all major muscle groups of the body and thus gives you a stronger and chiseled physique. The steps are:
- Stand straight with feet at shoulder width distance and head up.
- Squat down by slightly bending your knees while keeping a straight torso and grab the barbell with both hands by using palm down grip.
- Stand up again by straightening your legs and lift the bar to your pelvis level while keeping the hands completely stretched.
- Lower down the barbell back at the ground as in original position.
- Repeat the steps for 5 sets of 3 – 5 reps.
1B Medicine ball V up
This exercise strengthens the upper and lower abdominal region of the body. The steps are:
- Lie flat on your back while holding a medicine ball with both hands above your head with hands completely stretched overhead.
- Raise your torso upward by contracting the ABS and simultaneously raise your leg which should be completely stretched so that your body makes a V shape.
- Hold this position for a second.
- Come back into the initial position by lowering down the legs and torso.
- Repeat the process for 5 sets of 12 reps.
Take rest for 60 seconds before practicing second pair exercises.
Pair exercise 2
2A One arm dumbbell clean and press
This exercise affects the muscles of shoulders, triceps, biceps, legs and ABS while strengthening them. The steps are:
- Stand with an arched back and knees slightly bend with feet shoulder width apart. Hold the dumbbell in your right hand and position it in front of your knees with right hand completely stretched.
- Stand straight by straightening your legs and lift the dumbbell to your chest level by bending the right elbow. Keep the left arm stretched beside your torso in normal position.
- Lift up the dumbbell by raising and stretching your right hand upward.
- Reverse the steps to come back into initial position.
- Switch the arm and repeat the same steps.
- Do 3 sets of 5 reps with each arm.
2B Inverted row
This exercise targets the back of your shoulders and upper back muscles. The steps are:
- Lie flat on your back under the barbell rack positioned 3 – 4 feet above the floor.
- Grab the bar with both hands at shoulder width distance by using an overhand grip.
- Hang on it by lifting your torso off the ground until your chest touches the bar and keep your feet fixed to the floor.
- Hold in this position for a second and then return to the original position by reversing the movement.
- Repeat the steps 3 sets of as many as repeats you can do.
Take rest for 60 seconds before practicing third pair exercises.
Pair exercise 3
3A Two hand dumbbell swing
This exercise targets your back, quadriceps, shoulders, glutes and hamstrings. The steps are:
- Stand with an arched back and knees slightly bend with feet shoulder width apart. Hold the dumbbell with both hands and hang it between your legs.
- Stand up by straightening your knees in one swift motion and simultaneously bring your arms in front of you by stretching them forward.
- Go to the initial position by bending your knees and lowering down your arms and torso.
- Repeat the steps for 2 sets of 15 reps.
3B Jumping lunge
This exercise is not just strengthens the legs, but it also increases the coordination and balancing in the body. The steps of this exercise are:
- Take a lunge position means one leg forward bended at the knee so the upper leg is parallel to the floor and other leg behind the body and also bended at the knee so that lower leg touches the floor.
- Jump in the air by lifting your body in a swift motion and switch the position of your legs in mid air.
- Immediately repeat the jump by switching your leg back.
- Have 2 sets of 8 reps for each leg.