Initial training can be challenging for those without experience. You lack the knowledge and experience to complete the exercises on your own. But if you’re willing to try, you can overcome this challenge.
If you’ve decided to get in shape and weight loss but don’t know where to start, we have a three-week workout plan for you today. You should do the exercises listed below four days a week, with rest days in between. So, you’ll have to train one day and rest the next. Do some light stretching on your days off to speed up the recovery process. It will ease muscle soreness and help prevent future injuries.
You can get by with just a yoga mat and some 8-pound dumbbells. Here is the list of exercises:
Squat
Maintain a shoulder-width distance between your feet while keeping your chest up and your abdominal muscles braced.
Swing your arms up towards your shoulders to start the movement. Simultaneously, bend your knees and drive your hips back, as if you were sitting in a chair.
Pause when your upper thighs are parallel to the ground, then drive your hips forward to get back to your starting position.
Sumo Squat
Stand with your feet wide apart and your toes slightly pointed outwards, as if you were a sumo wrestler. Place your hands in front of your chest.
Lower your body to the floor by bending your knees while keeping your back straight.
Hold the pose for 1 second after reaching a fully squatting position (legs bent at a 90-degree angle) before driving your feet into the floor and slowly pushing your body back up to the starting position.
Tense your glutes at the top of the movement as a bonus.
Walking Lunges
Stand tall with your chest up and abdominals contracted, holding a pair of dumbbells at your sides. Step forward with your left foot to start the movement.
Drop your back right knee to the floor while keeping your left knee bent. Drive yourself up and take a right-footed step forward.
The left knee will be bent, and the right knee will be bent. Repeat this back-and-forth pattern. Make sure to keep your abs braced throughout the movement.
Toe Touches
Lie flat on an exercise mat, straightening your arms behind your head.
Also, fully extend your legs.
This is the starting point.
Bend at the waist while raising your legs and arms to meet in a closed jackknife position.
As you do this, exhale.
At this point, your legs should be fully extended and at a 45-degree angle to the floor.
Keep your arms completely extended, parallel to the floor.
Elevate your upper body off the floor.
Return to the starting position by lowering your arms and legs to the floor while exhaling.
Repeat.
Plank Hip Twist
Lie face down on the ground, legs together, and arms at your sides. Place your hands below your shoulders.
Tighten your core and lift your upper body off the ground, using your forearms to stabilize
yourself. Your feet, shins, and knees will remain firmly planted on the ground.
Do not allow your hips to sag. Maintain the tension in your core for the specified amount of time. Return to the starting position slowly.
Bicycle Crunch
Lie flat on a floor exercise mat with your lower back straight, no arching of your spine, knees bent, and feet flat on the floor.
Place your hands on the sides of your head lightly.
Curl your torso upwards so that your shoulders are raised slightly off the floor.
Raise your knees until your thighs are perpendicular to the floor and your calves are parallel. This is the starting point.
Move your legs slowly in a pedaling motion, as if you were riding a bicycle.
Exhale and crunch to one side, bringing your opposing elbow close to each knee; from the left elbow to the right knee, and the right elbow to the left knee.
Return to the starting position after each crunch, inhaling as you go.
Repeat the movement to the other side without pausing.
Repeat the desired number of repetitions on each side without pausing.
Push-Up
Put your hands flat on the floor directly below your shoulders to get into position.
Extend your legs behind you, only touching the floor with your toes and balls of your feet.
Tighten your abdominal muscles to support your body and keep your back straight.
Your neck and head should be slightly bent back.
Bend your elbows and lower your chest towards the ground until your chest is just above the ground or you feel a stretch in your chest and shoulders. Hold the position for one count.
Return to the starting position by pressing up from your chest and shoulders and straightening your arms. Hold the position for one count.
Repeat.
One-Arm Dumbbell Row
A dumbbell should be placed on each side of a flat bench.
Place your right knee on the bench’s end.
Bend your torso from the waist until your upper body is parallel to the ground while supporting yourself with your right hand on the bench in front of you.
Pick up the dumbbell with your left hand using an overhand grip. The palm of your hand should be turned inward.
Maintain a straight lower back. This is the starting point.
Pull the dumbbell straight up to the side of your chest with your back muscles, keeping your upper arm close to your side. As you do so, exhale.
Hold for one count at the top of the movement and squeeze your back muscles.
While inhaling, bring yourself back to the starting pose. Repeat.
Before switching sides, complete all repetitions for one side.
Donkey Kicks
Start by getting down on all fours on a yoga mat.
Squat down with your hands under your shoulders and your knees under your hips.
Maintain a 90-degree bend in your right knee and flex the foot as you lift the knee until it is level with the hip.
Repeat the lift by lowering the knee without touching the floor.
Once you’ve finished the required number of reps on the right leg, switch to the left.
Single-Leg Glute Bridge
Lie face down on an exercise mat with your knees bent and your feet flat on the floor.
Raise one leg off the floor and bring it up to your chest. This is the starting point.
Push down through your other heel and lift your hips off the mat, lifting your glutes off the mat. Continue until your hips and torso are in a straight line. Hold the position for one count.
Lower your hip to the floor to return to the starting position.
Before changing legs, complete all the repetitions for one set.
Perform 10-12 reps of each exercise (depending on the exercise) for two sets of 10-12 reps. Maintain this program for three weeks.
