SLIM DOWN BOOYAH BODY WORKOUT PLAN

Transcription

1 SLIM DOWN BOOYAH BODY WORKOUT PLAN Get ready to bust out your old pair of jeans. This super easy workout plan blends functional training with cardio exercises for a full body workout that guzzles calories, slimming you down in just 4 weeks. To get the most out of your weight loss, do things that get you up and active on the days you re not working out B BEGINNER 40 MINUTES 4 WEEKS DAY 1 WARM UP 5-10 minutes of cardio exercises, like walking or cycling at a light-moderate intensity. You should begin to build up a bit of a sweat and feel your muscles loosening up as you prepare for your exercises. EXERCISES 1 LUNGES WITH SINGLE ARM SHOULDER PRESS 2 15 Page 1 of 21

2 With your feet shoulder width apart, hold the dumbbells in front of your chest. full body Step forwards into a lunge position, pressing the dumbbells from the opposite arm up over your head Reverse the movement and do the opposite side dumbbells (functional) 2 KETTLEBELL PUSH PRESS 2 15 Stand straight with your feet shoulder width apart. Hold the kettlebell by the handle close to your chest (in the rack position). shoulders Bend your legs and in dynamic movement extend your legs and push press the kettlebell up Page 2 of 21

3 above your head Return to the starting position Repeat kettlebells 3 STEP-UPS TIME 30 sec Stand in front of any step with your hands on your hips. full body Step up and let both feet meet at the top of the step before you step back down Repeat step 4 KETTLEBELL FRONT SQUAT 2 15 Page 3 of 21

4 2016/09/16, 9:56 AM Stand straight with your feet shoulder width apart. Hold the kettlebell by the handle close to your chest (in the rack position). lower body Squat down, bending your hips back and down Return to the starting position Repeat kettlebells 5 DUMBBELL PULLOVERS 2 10 Lie with your back on a flat bench with your feet planted firmly on the floor. Grasp a dumbbell with both hands and straighten your arms so that the dumbbell is directly over your chest. chest Keeping your elbows straight, slowly lower the dumbbell until it's just Page 4 of 21

5 above the level of your forehead Return to the starting position Repeat dumbbells (traditional) 6 DUMBBELL ALTERNATE ARM CURLS 2 15 Grasp a dumbbell in each hand and allow them to hang at your sides with your hands facing away from your body. Press your elbows into your sides and keep them stable. biceps Slowly curl one dumbbell up towards your shoulders and contract your biceps Then slowly reverse direction and return to the starting position Repeat Page 5 of 21

6 dumbbells (traditional) 7 SKIPPING TIME 30 sec Hold a skipping rope in both hands to one side of your body and make sure that the space around you is clear for sufficient movement. full body Grab the rope in each hand and swing it forwards for your legs to jump through at the same time Try and move continuously and not pause after each jump skipping rope 8 SQUAT WITH BICEP CURL 2 10 With your feet shoulder Page 6 of 21

7 width apart, hold the dumbbells in front of your waist, pointing your palms forwards. full body Squat down, bending your hips back and down Flex your elbows at the same time Return to the starting position dumbbells 9 ALTERNATE LUNGES 2 10 Stand in a split stance position with the dumbbells on each side of your body. lower body Push yourself up and change your legs in the air to land with the opposite leg forwards Page 7 of 21

8 dumbbells 10 STEP-UPS TIME 30 sec Stand in front of any step with your hands on your hips. full body Step up and let both feet meet at the top of the step before you step back down Repeat step 11 STANDING CHEST STRETCH SETS HOLD 1 30 sec Stand up straight with your feet shoulder width apart. Clasp both of your hands together behind your back. chest Page 8 of 21

9 Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch no equipment 12 STANDING SHOULDER STRETCH SETS HOLD 1 30 sec Stand with your feet shoulder width apart, bringing one of your arms across your body at chest level. shoulders Lock that arm in place and stretch it by using your other arm Page 9 of 21

10 no equipment 13 STANDING QUAD STRETCH SETS HOLD 1 30 sec Stand on one leg, making sure that your abdominal muscles are activated and that you are balanced. quadriceps Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle no equipment (balance) 14 SUPINE HAMSTRING STRETCH SETS HOLD 1 30 sec Page 10 of 21

11 Lying on your back, bend one leg and plant that foot on the floor. hamstrings Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch no equipment 15 CALF STRETCH SETS HOLD 1 30 sec Standing a little away from a solid support structure (a wall), lean on the support with your forearms. Bend one leg and place the other leg straight behind you. calves Transfer your weight and hips gently over the front bent leg and keep the heel of your back foot on Page 11 of 21

12 the ground with your toes facing the front no equipment Cardio Strength Balance COOL DOWN 5-10 minutes of cardio exercises, like walking or cycling at a light-moderate intensity. Breathing and heart rate should return to normal by the end of the cool down. Remember to stretch afterwards. Page 12 of 21

13 DAY 3 WARM UP 5-10 minutes of cardio exercise, like walking or cycling at a light-moderate intensity. You should begin to build up a bit of a sweat and feel your muscles loosening up as you prepare for your exercises. Now grab your dumbbells and kettlebells... EXERCISES 1 DUMBBELL PULLOVERS 2 15 Lie with your back on a flat bench with your feet planted firmly on the floor. Grasp a dumbbell with both hands and straighten your arms so that the dumbbell is directly over your chest. chest Keeping your elbows straight, slowly lower the dumbbell until it's just above the level of your forehead Return to the starting position Repeat dumbbells (traditional) Page 13 of 21

14 2 KETTLEBELL SINGLE ARM SWING 2 15 Stand straight with your feet shoulder width apart. Hold the kettlebell handle with one hand while the other hand is extended to your side for balance. full body Bend over in a semi squat and let the kettlebell swing between your legs, slightly behind you Using the momentum, swing forwards to shoulder height kettlebells 3 WALKING TIME 10 min Page 14 of 21

15 Make sure that you're comfortable and ready to start walking. full body Walk briskly with your arms moving for momentum Try not to hold on treadmill 4 LUNGES WITH BICEP CURL 2 15 With your feet shoulder width apart, hold the dumbbells in front of your waist, pointing your palms forwards. full body Step forwards, bending your hips and front leg while keeping your other leg straight Curl your arms at the same time Push your self back and return to the starting position Repeat Page 15 of 21

16 dumbbells 5 KETTLEBELL LUNGES 2 15 Stand straight with your feet shoulder width apart, holding the kettlebell by the handle close to your chest (in the rack position). lower body Step forwards with the opposite leg to the hand holding the kettlebell and bend your legs into the lunge position, then push yourself back to the starting position Repeat kettlebells 6 ROWING TIME 5 min Page 16 of 21

17 2016/09/16, 9:56 AM Hook your feet into the footstraps so that you are comfortable and able to maintain power. With your knees bent, grasp the handle and contract your abdominal muscles. full body Kick back with your legs while pulling back on the handle, until the handle is almost in contact with your chest Slide back towards the starting position, letting your arms go first and then your knees concept 2 rower 7 KETTLEBELL FRONT SQUAT 2 15 Stand straight with your feet shoulder width apart. Hold the kettlebell by the handle close to your chest (in the rack position). lower body Page 17 of 21

18 Squat down, bending your hips back and down Return to the starting position Repeat kettlebells 8 STANDING CHEST STRETCH SETS HOLD 1 30 sec Stand up straight with your feet shoulder width apart. Clasp both of your hands together behind your back. chest Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch no equipment Page 18 of 21

19 9 STANDING SHOULDER STRETCH SETS HOLD 1 30 sec Stand with your feet shoulder width apart, bringing one of your arms across your body at chest level. shoulders Lock that arm in place and stretch it by using your other arm no equipment 10 STANDING QUAD STRETCH SETS HOLD 1 30 sec Stand on one leg, making sure that your abdominal muscles are activated and quadriceps Page 19 of 21

20 that you are balanced. Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle no equipment (balance) 11 SUPINE HAMSTRING STRETCH SETS HOLD 1 30 sec Lying on your back, bend one leg and plant that foot on the floor. hamstrings Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch Page 20 of 21

21 no equipment Cardio Strength Balance COOL DOWN 5-10 minutes of cardio exercise, like walking or cycling at a light-moderate intensity. Breathing and heart rate should return to normal by the end of the cool down. Perform the stretching exercises following your cool down. JOIN VIRGIN ACTIVE TODAY AND GET THE REST OF THE MONTH FREE! We ll even throw in a one-on-one with a fitness instructor to get your started and that s not all. You ll also get access to myvirginactive where you can download free meal plans, book classes, track your training and more! Although all the information on this PDF has been compiled by our registered biokineticists and dietitians, we recommend that you always consult a physician before starting a fitness programme or changing your diet. Information on this website is intended to supplement and not by any means replace the role or advice of your medical practitioner. Not all content, exercises or activities are suitable for everyone - the website is intended for use by people over the age of 18 and who are not pregnant, nor breastfeeding and do not have a serious medical condition. Page 21 of 21