2-Week Perfect Workout Plan To Lose Inches

posted in Health & Fitness on 9/28/2015

Now you can lose inches and create a more active lifestyle with this two-week workout plan. You have a plan for 4 days, choose the days when you’ll do them on your own!

Week One Day 1 Complete five rounds. Push-ups (10 reps) Bodyweight squats (20 reps) Forward lunges—each leg (5 reps) Plank—side plank (each side) and traditional plank (30 seconds each)

Day 2 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run. Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes. Try to increase your mileage over time. Don’t push too far, too fast. Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles). Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 Complete five rounds. Bodyweight squat (20 reps) Leg raise (20 reps) Lateral lunge (10 reps each leg) Plank hold (30 seconds) Rest for 30 seconds and start again. Day 4 Complete four rounds. Note: Do as many reps as you can in the allotted time. Push-ups (60 seconds) Side plank—right (30 seconds) Side plank—left (30 seconds) Incline push-ups (30 seconds) Decline push-ups (30 seconds) Rest for 60 seconds and start again.

Week Two Day 1 Complete one round. Jump squats (50 reps) Sit-ups (50 reps) Push-ups (50 reps) Jump lunges (20 reps each leg) Rest for 2 minutes and then complete two rounds of the next circuit. Russian twist (30 seconds) Mountain climbers (30 seconds) Rest for 30 seconds and start again.

Day 2 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run. Do a 400-meter run 4 to 8 times at maximum effort. Rest for the amount of time it takes you to complete a 400-meter run. Cool down: Do an easy jog for 10 minutes and then stretch. Day 3 Note: Complete this circuit as many times as possible in 15 minutes. Box jumps (5 reps) Burpees (10 reps) Sit-ups (15 reps) Bodyweight squats (20 reps)

Day 4 Complete six rounds. Squats (20 reps) Jump squats (10 reps) Forward lunges (10 reps each leg) Jump lunges (5 reps each leg) Rest 2 to 3 minutes and start again. Complete two rounds. Note: Do maximum reps in the allotted time. Push-ups (60 seconds) Sit-ups (60 seconds) Rest for 60 seconds and start again.