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Boy Weight Workout Plan - Week one & Two

Week One - Strength

Day 1

Exercise  time duration 

Circuit these exercise 3 Rounds for 

  1. Round ONE
    12 reps each for all 3 execersies followed by 30 second plank and the rest for one minute
  2. Round TWO
  3. 10 reps each for all 3 execersies followed by 30 second plank and the rest for one minutet
  4. Round THREE 
  5. 8 reps each for all 3 execersies followed by 30 second plank and the rest for one minute

1.  Squats
Document Video
2.  PushUps 
Document Video
3. Triceps Dips 
Document Video
4. 30 sec Plank 
Document Video

Day 2

Exercise  time duration 
  1. Round ONE
    60 seconds work: 60 seconds rest
  2. Round TWO
    45 seconds work: 30 seconds rest
  3. Round THREE 
  4. 30 seconds work: 15 seconds rest
 
 
  1. Power knees
    –  Document Video
  2. Squat, squat JUMP!
    –  Document Video
  3. Mountain Climbers
    –  Document Video
  4. Burpee
    –  Document Video
  5. Power push up
    –  Document Video
  6. Lunge, Plyo lunge 
    Document Video
 
 
 

Day 2

Rest Day 

Week Two - Strength

Day 1

4 x 20 Squats – 
Document Video
4 x 10 PushUps – 
Document Video
4 x 15 Triceps Dips – 
Document Video
3 x 30 sec Plank – 
Document Video

Day 2
4 x 10 puhsups –  Document Video
4 x 12 flat db press
4 x 10 flat db fly
3 x 12 lat pull down
3 x 12 one arm row
3 x 1 min plank
20 mins mild cardio

Strength - How To’s

No weights are needed to work on our strength in this program – and especially this workout! Your body is your equipment as we get stronger and stronger!

Workout Summary:

NOTE: Be sure to start with a warm-up, and end with a cool-down stretch.

There are 2 Rounds of work in this workout … with 3 Sets in each round.
Round ONE:
Circuit these 3 moves for 12 reps, then 10 reps, then 8 reps. Take rest as needed:
1. Squats
2. Push Ups
3. Triceps Dips

Round TWO:
Circuit these 3 moves for 12 reps, then 10 reps, then 8 reps. Take rest as needed:
4. Lunges
5. Plank Reaches
6. Sit Ups

 

More details on HOW-TO’s for each of the moves ...

Squats:

Watch the squats how-to video: https://youtu.be/Fcb-PAKslPc
● Stand tall and proud with feet a little wider than hip width, toes facing front – with your chest lifted and hands clasped together in front of your chest.
● Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
● Sit into a squat position while still keeping your heels on the ground, chest up and shoulders back.
● Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
● Press into your heels and straighten legs to return to a standing upright position.

strength two
strength one

Week Two - Power

Day 1

Exercise  time duration 

Circuit these exercise 3 Rounds for 

  1. Round ONE
    12 reps each for all 3 execersies followed by 30 second plank and the rest for one minute
  2. Round TWO
  3. 10 reps each for all 3 execersies followed by 30 second plank and the rest for one minutet
  4. Round THREE 
  5. 8 reps each for all 3 execersies followed by 30 second plank and the rest for one minute

1.  Squats
Document Video
2.  PushUps 
Document Video
3. Triceps Dips 
Document Video
4. 30 sec Plank 
Document Video

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