![]() ![]() Exercises: Cardio intervals starting with brisk walking for five minutes, followed by five minutes sprinting, and then back to five-minute walk.Equipment: Treadmill or walk in a park or trail.Exercises: Start with strength exercises to build endurance and stamina, focusing on the lower body using dynamic lunges, squats, planks, glutes, glute bridges, and prone jackknife.Time: 12-20 minutes, four sets of 15-20 reps.Target Areas: Quads, glutes, hamstrings.Exercises: Squats, dumbbell press squats, ball push-ups, Bulgarian split squat, and dumbbell press.Time: 15-20 minutes, four sets of 15 reps.Equipment: A yoga mat or carpet, an exercise ball, a pair of dumbbells.Target areas: Quads, glutes, shoulders, back, hamstrings.Exercises: Do functional bodyweight workouts like indoor cycling, sit-ups, push-ups, squats, lunges, and burpees for three sets and 12 reps each.Equipment: Yoga mat, a pair of dumbbells, stationary exercise cycle.Target Areas: Hips, shoulders, back, legs.Exercises: Get into plank position and start with shoulder taps and jack, then do jump squats, dynamic lunges, leg lifts, step up, seated dumbbell lateral raise, and seated dumbbell overhead press.Time: 15-25 minutes, 40 to 60 seconds of each exercise with 20 seconds of rest.Equipment: Yoga mat or carpet, a pair of dumbbells.Rest for 20 seconds and proceed to weighted flutter kicks, banded bird dog, and banded deadlifts. Exercises: Do planks with a knee tap and complete as many reps as possible in 60 seconds.Time: 15-25 minutes, 40 to 60 seconds of each exercise with 20 seconds rest. ![]() An ideal summer body workout plan for females - anyone can do these exercises, from beginners to experts. Exercises: Do squat pulse, fire hydrant, donkey kick, single-leg glute bridge, glute bridge, deadlifts using dumbbells, and single-leg deadlifts.Time: 20-25 minutes for three sets and 15 reps.Target Areas: Lower body, legs, thighs, glutes, strong hamstrings, butt toning.Additionally, you can try the advanced level of summer body workout plan for males, including chest press to tricep extension, oblique curl to press, bench press, and cable bicep curls to get lean muscle mass around abs, shoulders, triceps, and chest. Exercises: Start with a 10-minute warm-up and then proceed to dumbbell shoulder press, bicep curl, dumbbell step-up, dumbbell sumo squat, jump rope, and dumbbell front raise.Time: 15-20 minutes for three sets and 12 reps.Equipment: A yoga mat or carpet, a pair of dumbbells.Target Areas: Upper body, arms, shoulders, glutes, hamstrings, quads.Must Read: 30 Days Diet Plan For Weight Loss Week 1: Focus is on FORM Pregnant women should consult their doctor or trainer for an appropriate workout plan. Men and women can adopt the same workout plan however, you can increase or decrease the intensity of the workout plan as per your preference. As per studies, up to 150 minutes of moderate-intensity aerobic activity and a healthy eating plan will help lose and maintain a healthy weight.ĭon’t forget to warm up for 5-10 minutes and cool down at the start and end of each workout. The plan comprises four significant exercise types that target the entire body: endurance, balance, strength, and flexibility exercises. The summer body workout plan with a solid schedule and manageable goals extends health benefits, appreciable weight loss and dramatically transforms your body in just four weeks. The 4-Week Summer Workout Plan for Weight Loss 2022 The four-week-long summer workout plan for weight loss is ideal for burning excess fat and calories with a fitness routine that puts you in great shape. Ready to bid goodbye to winter fat and flaunt your best physique this summer? If yes, we have the right workout plan for you. These clients do not personally endorse the services or treatments. The pictures displayed here are approved and authorized by few of our actual clients, to be used for reference. Inch Loss Treatment Before & After Results. ![]()
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