It’s common for people to make resolutions to lose weight and improve their health at the beginning of the year. Losing weight and toning up can have many benefits, such as improved cardiovascular health, better blood pressure and blood sugar control, and increased energy and self-esteem. If you’re looking to lose weight and tone up, it’s important to approach it in a healthy and sustainable way. This can involve making dietary changes, increasing physical activity, and finding ways to reduce stress.
Here is a 7-day full body workout that we use to drop the fat and tone up.
Day 1: Chest and Triceps
Here are a few exercises you could include:
Bench press: This classic exercise targets the chest muscles and triceps. You can do it with a barbell, dumbbells, or a Smith machine.
Push-ups: This bodyweight exercise works the chest and triceps, as well as the shoulders and core.
Dips: Dips can be done on parallel bars or on the edge of a bench. They primarily target the triceps, but also work the chest and shoulders.
Cable cross-over: This exercise involves crossing two cable handles and pressing them together in front of your body. It works the chest muscles and also engages the triceps.
Close-grip bench press: This exercise is similar to the bench press, but with a closer grip on the bar. It targets the triceps and chest.
Remember to start with a warm-up and to choose weights that challenge you but allow you to maintain proper form. As with any exercise program, it’s important to listen to your body and consult with a medical professional before starting.
Day 2: HIIT Cardio
Interval training is a great way to burn calories quickly as it increases both your aerobic and anaerobic endurance. You can use any form of cardio like running or cycling but today we recommend a jumping jack routine.
Start by doing quick sets of jumping jacks followed by active rest periods (eg. walking in place). For best results do 3 rounds of 1 minute each with a 1 minute rest period between each round.
Day 3: Back and Biceps
Focus on building strength in your back and biceps today. Start by doing some body weight exercises like bent over rows or lat pull downs, then move onto barbell curls and dumbbell rows to target those areas further. Remember to take breaks between sets and stretch before and after your workout for maximum benefit.
Day 4: Full Body Stretch
It’s important to allow your muscles time to recover so make sure you dedicate at least one day a week just for stretching. Start off with some basic yoga poses such as the cobra pose or child’s pose, then move onto static stretches such as the crescent lunge or standing forward fold. Take your time and focus on breathing into each stretch to maximize its benefits. Exercise Plan For Weight Loss
Day 5: Core Work
Your core is essential for all body movements so make sure you dedicate some time to strengthening it. Start with basic exercises like planks, crunches and leg lifts, then add more challenging exercises like mountain climbers and side planks to engage more of your abdominal muscles. Don’t forget to rest between sets and remember to keep good form throughout. Exercise Plan For Weight Loss
Day 6: Lower Body
Focus on building strength in your legs today by doing a combination of squats, lunges and calf raises. Start by warming up with some bodyweight exercises, then move onto using weights to increase the difficulty. Make sure you are focusing on your form and taking breaks between sets for optimal results.
Day 7: Rest Day
It’s important to give your body a full day of rest at least once a week so it can recover and repair. Don’t forget to stay hydrated throughout the day and take time for self-care by doing something that makes you happy like listening to music or reading a book.
By following this 7 day plan in conjunction with clean eating you will be well on your way to achieving your goals this year!
To read our latest blog click here: An Easy To Follow Full Body Exercise Plan To Tone And Define Your Body
