Rest 45 seconds between circuit moves in Weeks 1 and 2, 30 seconds in Weeks 3 and 4. Lie on a bench holding a loaded barbell, arms straight. Rest 1 minute between circuit rounds. Extend your right leg out to the side, toes pointing straight ahead. Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Workout 1 (Monday): Interval Running. Follow this Diet Plan (Day 1 – Day 30) Morning Rise Up: It is always best to start your day with 2 glasses of warm water to prevent constipation, eliminate toxins, stimulate blood flow, relax muscles and to control body fat. Run in place, lifting your knees high with each stride, for 30 seconds, then rest for 30 seconds. That’s 1 rep; do 5 to 6 reps per side. If you want to lose weight, the 30 day weight loss meal plan that gives you the balanced meal instruction for each day is preferable to counting the calories of what you eat daily. Return to the start. Pause, then return to standing. Your palms should face behind you. Rest 1 minute between circuit rounds. Then he’ll tell you to do them at strict tempo. Add 1 round each week. This month-long program uses tried-and-true techniques to pack on muscle. You'll follow a strictly regimented plan for the month. Focus on making each pull as powerful as possible. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Before all workouts, do the cool-down drills. Keeping your chest up, bend your left knee, lowering your torso until your left thigh is parallel to the ground. Use these do-anywhere drills to improve mobility and injury-proof your body. Keep the dumbbells close to your legs, and maintain tension in your core. Workout 2 (Tuesday): Total Body Resistance Training, Workout 3 (Thursday): Cardio (As Many Sets as Possible in 30 Mins), Workout 2 (Tuesday): Total Body Resistance Training (Increase Weights by 10%), Workout 3 (Thursday): Cardio (As Many Sets as Possible in 40 Mins), Workout 3 (Thursday): Cardio (As Many Sets as Possible in 45 Mins). Squeeze your shoulder blades, then lower the dumbbells to your chest, taking 3 seconds to do this. That’s 1 rep; do 5 to 6 reps per side. [Looking for more? Aim for 12 reps by Week 4… Keeping your elbows flared, pull the dumbbells toward the sides of your chest. Press upward. Place your right hand behind your neck. Take 3 seconds to do this. Adding cardio to your routine is one of the most effective ways to quickly increase weight loss. Plant your feet and drive your heels into the ground as you press the weight upward. Make sure to squeeze your glutes as you stand. Keeping your shoulders back, curl the dumbbells upward, turning your palms toward your torso as the weights approach your shoulders. Stand holding dumbbells, palms facing in front of you. That’s 1 rep; do 10 to 12. That’s 1 rep; do 10 to 12, then switch sides and repeat. You may be able to find more information about this and similar content at piano.io, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories. Plant your feet and keep your butt on the seat of the bench. That’s how he gets the likes of Gerard Butler and Mario Lopez camera-ready — and it’s how he’s going to push you to your best body yet over the next 28 days. Morning Weight Loss Detox Drink (7:00am – … Press up to plank, … That’s 1 rep; do 10 to 12 reps. Your right knee will lower near to the ground as you do this. Return to the start. We may earn a commission through links on our site. Stand in front of a 10-pound medicine ball, your feet shoulder-width apart. That’s 1 rep; do 10 to 12. Then do moves 7, 8, and 9 as a 3-round circuit. That’s 1 round; do 7 rounds. Give celebrity fitness trainer Joe Dowdell, C.S.C.S., a month to get you in shape and he won’t put you through a series of fancy HIIT workouts.

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