We do not believe that there is someone who is satisfied with his body and who does not want to lose extra fat, but you can hardly find the way to do it. That is why in this article we will give you a solution to your problem and will present a training plan for a duration of 8 weeks, which will help you lose weight and strengthen your body.
We’ll show you a list of exercises that you need to follow every day if you want to see the results. So after only eight weeks you will see your body transformed, and also the extra weight will be lost, and the muscles of your body will be stronger than ever , so you will eventually shape your body the way you always loved it. Therefore, you should not think and you need to start this exercise plan right away.
1. Dumbbell Rows
You need to take dumbbells in your both hands and then bend your knees slightly and bring your torso forward at the waist and then you need to keep your back straight and parallel to the floor. Next you need to lift the dumbbells to your side and hold the position for several seconds and then bring it back to the starting position. You need to repeat it ten times.
First, you need to start with your feet shoulder-width apart. And then your chest held up and out and next you need to extend your hands straight out in front of you. Then you need to sit back and down like you’re sitting on a chair and then lower down. So, your thighs are parallel to the floor, with your knees over your ankles and you need to hold this position for a few seconds. And then bring yourself back to the starting position and repeat it 20 times.
3. Jump squats
To start this exercise standing with your feet shoulder-width apart and then you need to do a regular squat. And finish it jumping up in the air. And then when you land you need to lower your body back into a squat position and repeat it ten times.
4. Bicep Curl
You need to take dumbbells in your both hand and then keeping your elbows close to your torso. And then you need to curl the weights while contracting your biceps. Next, you need to lift the weights till they come at a shoulder level and then hold this position for several seconds. And bring your arms back to the starting position and you need to do this ten times.
To start this exercise you first need to start on your hands and knees with your hands underneath your shoulders and then come onto the balls of your feet and the heels of your hands. And then you need to walk the feet back until you are in the plank position and bend your elbows, lowering your body down. Next, you need to slowly push yourself back up to the starting position.
6. Spiderman Plank
You should start this exercise in plank position. And then bring your right foot off the ground and drive your right knee up and out to your right elbow and after that bring your leg back in the starting position. You need to repeat the movement with the other leg and do it several times.
Source: Team Fitness Training