Girls i’m sure you have at some point been drawn in by workouts promising washboard abs and tight bums as being to tone your body, but the more important reason to exercise is that it makes you feel great, this workout will help get you the shape you are looking for and you will also notice a massive improvement everywhere, from your general health to your cardio fitness.
This plan is geared towards all fitness levels, so follow the variation of each that is right for you, if your just getti9ng back into exercise after a while off, use the three week plan to make exercise a permanent fixture in your life, if your a little more advanced there are plenty of challenges here to make it harder for you.
This workout has four primary workouts in it, 3 strength circuits and one cardio routine, each one will work out a different set of muscle groups, the cardio will help burn off fat and improve your aerobic fitness, try to do the workout in the order below for best results.
Your 21-Day Fat-Blasting Workout Plan
For these workouts you will need a set of light (3 to 5 pound) dumbbells and a set of medium (8 to 10 pound) dumbbells.
This will work your chest, triceps and bum, perform this circuit 4 times (6 if your a little more advanced).
1: Push-up/Plank Combo
This will target your shoulders, chest triceps and abs
Start the workout in an advanced push-up position with your hands on the ground slightly more than shoulder width apart and your knees down, keep your abs tight with a straight line from your head to your legs, bend your elbows 90 degrees and push off.
You should perform 20 to 25 reps of this, after your last rep lift your knees off the ground into a full press-up position legs extended. Keep your abs and back perfectly straight and hold this position for 30 seconds.
If you want a challenge on this, do full push-ups and hold the plank for 50 seconds.
2. Chest Flye
This will target your shoulders and chest.
Lie face up from the ground with your knees bent, hold the heavier set of dumbbells with your arms extended and palms facing each other.
Slowly open your arms out to the sides keeping your elbows slightly bent, when you reach an inch above the ground, stop.
Bring the weights back to there start position.
Perform 15 reps of this, immediately pick up the lighter set of dumbbells and perform another 10 reps.
For a challenge do 25 reps with the heavier 8 to 10 pound dumbbells.
3. Reverse Lunge
This will target your quads, hamstrings and glutes.
Start with your feet hip width apart, get hold of the lighter set of dumbbells keeping your arms at your sides and palms in.
Lunge your right foot behind you whilst lowering your right knee towards the ground, bend your left knee 90 degrees keeping it well aligned over your ankle.
Return to the start driving your bodyweight through your left heel and bring your right knee to your hip level.
Repeat this doing 15 reps then swap legs.
For a more challenging exercise use the heavier weights and do 25 reps on each side.
4. Squat/Chair Pose
This will target your glutes, hamstrings and quads.
Start with your feet shoulder width apart holding the lighter weights on your shoulders, squat down pushing your butt behind you but keep your bodyweight over your heels.
Push from your heels to return to the start, perform 20 to 25 reps of this.
After your last rep drop the weights and bring your feet together and resume the squat position keeping your knees behind your toes and extending your arms out in front at chest level, hold this for 30 seconds.
Challenge yourself by holding the heavier dumbbells and hold the chair pose for 50 seconds.
Perform this circuit 4 times or 6 if you are more advanced.
1. Pile Squat
This workout will work on your inner thighs, glutes and quads.
Start the exercise with your feet slightly wider than shoulder width apart with your toes turned out, hold the lighter weights in front of your thighs vertically.
Now start with your abs tight, torso tall and bend your knees 90 degrees, keep your weight on your heels keeping your knees aligned between your second and third toes, go back to the start squeezing your glutes. Repeat this for 15 reps.
If you want a harder challenge then try the higher weights with 25 reps.
2. Biceps Curl
This will only target your biceps.
Stand up straight with your feet together with your knees slightly bent, hold a heavy dumbbell in each hand with your palms facing upward.
Now slowly curl the weights towards your shoulders, contracting your biceps, now slowly lower the weights down and repeat, do this for 15 reps.
Now pick up the lighter dumbbells and do 10 reps, to make it harder on yourself, use the heavier weights and do 25 reps.
3. Inner/Outer Leg Lift
This targets your outer and inner thighs and your glutes.
Stand upright with your feet hip width apart, arms extended at your shoulder height with your palms face down.
Lift your left leg to the side squeezing your outer thighs and glutes, perform 15 reps of this.
Now without touching the floor bring your left leg in front of your body, rotating your inner thigh to face forward, press your left heel forward and do 15 reps.
Switch sides and repeat from the start.
If you want it a bit harder then do 25 reps on each leg.
4. Back Flye
This will work your upper back and shoulders.
As before stand with your feet hip width apart, your right foot about 13 foot behind your left, hold the heavier weights, palms facing one another.
Now bend forward from your waist extending your arms out forward toward the ground diagonally in front of your left knee.
Now slowly open your arms straight out to your sides at shoulder level, contracting the muscles of your upper back, slowly lower the weights back down and repeat.
Return to the center and repeat, do this for 15 reps.
Pick up the lighter set of weights immediately and do another 10 reps.
Make it harder by using the heavier weights to do 25 reps.
This will target your Deep (Transverse) and your ‘six-pack’ rectus abdominal muscles.
Lie face up on the ground with your knees bent, your arms extended to your ears and palms facing up.
Now get your arms straight as you contract your abs and then lift your head, neck and shoulders from the ground, keeping your spine rounded and moving as smoothly as possible.
When you reach to the top, pull your abs tight and then roll back down, one vertebrae at a time. Perform 8 reps.
To make it even harder keep your legs straight the whole time.
2. Side Reach
This will target your transverse (abdominal muscles) and your obliques.
Lie on your right hand side with legs on top of one another with your right arm on the ground and your left one on top of your left leg.
With your abs pulled in, reach your left hand down as if going to touch your ankle, you will feel yourself move a little bit from the floor and a contraction on one side.
Now slowly lower yourself back down, make sure use your abs and obliques to provide resistance, perform 8 reps, switch sides and repeat.
If this is too easy for you, lift your legs slightly as you reach for your ankle.
3. Boat Pose
This will target your rectus and transverse abdominal muscles.
Begin on the ground with your knees bent and your feet hip-width apart, now place your hands under your thighs inhaling deeply.
Life your feet off the ground and exhale whilst pulling your abs in tight (remember to keep your knees bent).
Lean back a little bit balancing on your tailbone, open your arms wide out to your side, hold for 8 breaths, return to the start and repeat, perform 3 reps of this.
The more challenging version of this is to straighten your legs 45 degrees to the ground.
Calorie Blitzing Cardio Workout
This set of treadmill workouts will blast between 300 to 500+calories within a 40 – 50 min time period.
You will also have to pick whether you will have a high-impact run or a low-impact speed walk on an incline, if you don’t have access to a treadmill, do this outside and get some fresh air whilst your at it.
Make sure you stretch thoroughly before the workout commences, it’s worth spending 5 – 10 mins stretching all your major points like your shoulders, chest, hips, glutes and legs.
0 – 5 mins – warm-up, 3.5 mph, 0% gradient.
5 – 7 mins – speed walk, 4mph, 0% gradient.
7 – 9 mins – faster speed walk, 6mph, 0% gradient
9 -22 mins – repeat mins 5 – 22, alternating between 2 mins of walking and 2 mins of running or walking on an incline.
33 – 38 mins – cool down, 3.5 mph, 0% gradient.
This is just a beginner level cardio, add on more time if you can to get to the full 50 mins, as well as increasing your speed and inclined amounts to get to a more advanced level.
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