Fitness | Workouts

Three-Week Workout Regimen For Weight Loss
Jul 20, 2016
Three-Week Workout Regimen For Weight Loss

There is a legion of ways to burn the fat that is accustomed in our body and reduce the over gained weight.  Out of all the ways, the best way that can not only help us lose weight but also helps drives us in the roads of fitness is working out. 

Yes!  Working out regularly can help you in a lot more different ways than you can imagine in cutting off your weight.  I heard about few people talking about a crash course on weight loss, but one has to observe that they are associated with side effects as losing more weight in less time will drag us into many health issues. 

So it is always advised not to depend on such crash courses for losing weight.  I remember an adage here, “Proper physical exercises increase the chances of health and proper mental exercises increase the chances of wealth”.  One has to know that good health is interlinked with proper physical activity. 

Today, in our article we are presenting a professional workout regimen specially designed for workout lovers.  This weight loss regimen won’t include any sort of diets.  All you need to do is workout, workout, and workout.  So set your hearts on and get ready for the workout session.

Three-Week Workout Regimen For Weight Loss

1. Snap-Kick Lunge

This workout mainly concentrates on Quadriceps, Calves, Gluts, Hips, and Abs.

In order to perform this workout follow the below steps.

Stand straight on your feet.  Keep your feet hip-width apart from each other.  Close your fists tightly and place them under your chin.

Bend your right foot forward in 90 degrees angle.  Bend it in such a way that your knee and ankle are aligned perfectly.

Now as the name suggests, kick out your left leg forward with great force to chest height.

Come back to the starting position and now kick back with a leg.

Repeat this for 12 to 15 times and switch the legs.

Do this as three sets. 

If you feel difficult while performing this workout, then you can take help of a chair while kicking forward and backward.  If you want to perform it more effectively then kick forward without returning your foot to the floor directly.

2. Kneeling Ball Push-Up

This workout mainly concentrates on chest, arms, abs, oblique’s, hips, and lower back.  We use a gym ball to perform this workout.

Place a gym ball on the floor and kneel on the floor two to three feet away from the ball.

Place your hands on the sides of the ball and lean forward with your head and spine straight.

Perform 12 to 15 push-ups gently.

When you are done with the push-ups, slowly move the ball away from you as much as you can and stay put for 4 counts.

Come back to the starting position and repeat for 5 to 6 times.

Do it in three sets with an onset of push away.

In order to make it easy perform only push-ups by keeping your knees away from the floor.

3. Plank Extension

This workout mainly concentrates on abs, shoulders, back, and glutes.

Lie down on the floor with your face facing the floor.  Place your elbows down on the floor with your shoulders and hands aligned under the chin.

Move your hip up onto elbows by bringing weight onto the forearms and toes.

Hold your abs and hips tight and lift your leg from the floor to your hip height and hold it in air for 2 seconds.

Repeat it on the other side.

Do three sets for 12 to 15 times.

In order to make this workout easy, while lifting the left leg, use your right legs knee as a support by placing it on the floor.  In order to perform this workout effectively, hold the leg for more than 5 seconds in the air.

4. Elbow Side Plank

This workout mainly concentrates on hips, thighs, glutes, shoulders, chest, obliques, and abs.

Lie down on the floor on your right side with your shoulders, hips, legs, right elbow aligned with your left hand on the hip.

By balancing your entire weight on your right arm and foot, slowly lift your body up.

Now, slowly extend your left arm towards the ceiling.

Wait for a minimum of 8 seconds and come back to the starting position.

Rest for 2 seconds and repeat this for 12 to 15 times.

Do it with the other side and repeat this for 3 sets for each side.

In order to make this workout easy, don’t lift your left arm towards the ceiling.  In order to perform it effectively, hold onto the position for more time with both leg and hand up.

5. Touch-Down Squat/Hammer Curl

This workout mainly concentrates on gluts, legs, hips, lower back, abs, and arms.

Stand straight with your feet shoulder-width apart catching a dumbbell in each hand.

Squat down with your knees bending to 90 degrees by bringing all your body weight onto your heels.

Stay put in that position for 4 seconds by lowering the dumbbells down to the floor.

Slowly get back into straight position and bring back the weights towards your shoulders.

Repeat this by lowering weights to the starting position.

Do this 12 to 15 times in the total of 3 sets.

In order to make this workout easy, you can perform a half squat instead of a full squat i.e. Bend your knees to 45 degrees instead of 90 degrees.  In order to perform this workout effectively, balance your weight on one leg while squatting down i.e. you no need to do a full squat.

6. Triceps Extension/Crunch

This workout mainly concentrates on arms, shoulders, and abs.

Lie down on the floor with your face facing the ceiling.  Hold a dumbbell in each hand and stretch your arms above the shoulders.

Keep your knees bent and feet on the floor with your palms facing inwards.

Bend the elbows holding weights towards your ears.

Count for 4 seconds until you reach the starting position.

Repeat this for 12 to 15 times.

Bring the weights down to shoulders with your elbows making a cross over the chest.

Lift both head and shoulders up from the floor as much as you can.

Stay put for about 4 seconds.  Repeat this for 12 to 15 times.

In order to make this workout easy, don’t use weights during the crunches.  In order to perform it effectively, use a gym ball while performing it.

These are the simple workouts that can help you to lose your extra gained weight. You need not hit the gym for these workouts. You can perform these workouts at your home as only simple equipment is used in performing these workouts.

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