Weight loss weekly plan

Obese

overweight

 
Obese:

If the BMI is in the red part after doing the BMI test then follow this plan if however it is in orange you are ready to move on to the overweight plan or no plan at all and go to gaining muscles or endurance or any sport. There should be 2 min between every exercise.

Monday

  • Block 1:

    • 2x 5 Push up to Jump no dumbbells

    • 2 x 20 sec arms in middle dumbbells up and down

    • 20 sec thrusters (squats and push the dumbbells until stretch arms)

  • Block 2:

    • 2 x 15 Zottman curls (fast rep up turn hand 180° then slow down then repeat)

    • 20 sec (on every leg) high step up

    • 20 sec slow step up

 

 

Tuesday

  • Block 1:

    • Hold  2 x 20 sec

    • Crunch 3 x 20 sec

    • 2 x 10 sec Crunch with knee lift

    • Plank 2 x 20 sec

 

 

Wednesday

  • Block 1:

    • 2x 5 Push up to Jump no dumbbells

    • 2 x 20 sec arms in middle dumbbells up and down

    • 20 sec thrusters (squats and push the dumbbells until stretch arms)

    • 2 x 15 Zottman curls (fast rep up turn hand 180° then slow down then repeat)

 

 

Thursday

  • Block 1:

    • Hold  2 x 20 sec

    • Crunch 3 x 20 sec

    • 2 x 10 sec Crunch with knee lift

    • Plank 2 x 20 sec

 

 

Friday

  • Block 1:

    • 2x 5 Push up to Jump no dumbbells

    • 2 x 20 sec arms in middle dumbbells up and down

    • 20 sec thrusters (squats and push the dumbbells until stretch arms)

    • 2 x 15 Zottman curls (fast rep up turn hand 180° then slow down then repeat)

 

 

Saturday

  • Block 1:

    • Hold 2 x 20 sec

    • Crunch 20 sec

    • Crunch with Knee lift (not leg) 15 sec

  • Block 2:

    • 20 sec thrusters (squats and push the dumbbells until stretch arms)

    • 20 sec (on every leg) high step up

    • 20 sec slow step up

 

 

Any 3 different days

  • Speed walking

    • 30 min a day

      • Warm-up with 10 min easy pace (3 km/h or about 0.5 km)

      • 15 minutes speed walking (5km/h or about 1.25 km)

      • 5 min cool down phase (3km/h or about 0.25 km)

Monday will be one of the hardest days but just keep fighting. It contains arm and leg workouts. Block 1 is suggested to go in the morning while block 2 after lunch.

 

 

 

 

Tuesday is an easy day with hard workouts for your abdominals and some workouts for your legs and arms. This can go either as the first thing in the day or before going to bed.

Wednesday only has one block again but this time with hard arm exercises. It contains various ones from endurance to strength. It can go at any time during the day.

On Thursday it will be the same workout plans as Tuesday. So it will be for mostly abdominals but also for legs and arms. 1 block in the morning and 1 in the evening.

Friday has the exact same workouts as Wednesday but nothing is easy. Of course there is a lot of arm workout to get strong bi and triceps. The block can be at any time during the day.

 

Saturday is probably the hardest one because it has abdominal and leg exercises. There will be 2 blocks, 1 in the morning and 1 in after lunch any time.

The walks are not very hard and should be done 3 times a week on any 3 days. They start with a warm up phase then an intense phase and ending with a cool down phase to make the body temperature colder and have a lower heart rate.

 
overweight:

If you are in the orange part on the BMI chart then follow this part however if you are on the obese part then follow the obese workout plan or if you are in the green part go to gaining muscles to loose more fat and gain muscles. There should be 1 min between every exercise.

Monday

  • Block 1:

    • 2 x 30 sec step up slow

    • 30 sec wall sit

    • 2 x 30 sec arms in middle dumbbells up and down

    • 2 x 30 sec thrusters (squats and push the dumbbells until stretch arms)

  • Block 2:

    • 2 x 5 Push up to Jump no dumbbells

    • Plank 20 sec x 2

    • 3 x 20 squats

    • 2 x 20 sec step up fast

 

 

Tuesday

  • Block 1:

    • Crunch with Knee lift (not leg) 25 sec x 2

    • Reach out tuck in 25 sec x 2

    • Push sit-up 20 x 3

    • 3 (on every leg) x 30 sec high step up

  • Block 2:

    • 2 x 20 sec step up fast

    • 2 x 30 sec step up slow

    • 30 sec wall sit

 

 

Wednesday

  • Block 1:

    • 2 x 30 sec step up slow

    • 30 sec wall sit

    • 2 x 30 sec arms in middle dumbbells up and down

    • 30 sec thrusters (squats and push the dumbbells until stretch arms)

  • Block 2:

    • 2 x 5 Push up to Jump no dumbbells

    • Plank 20 sec

    • 20 squats

    • 2 x 20 sec step up fast

 

 

Thursday

  • Block 1:

    • Crunch with Knee lift (not leg) 25 sec x 2

    • Reach out tuck in 25 sec x 2

    • Push sit-up 20 x 3

  • Block 2:

    • 2 x 30 sec step up slow

    • 30 sec wall sit

    • 3 (on every leg) x 30 sec high step up

 

 

Friday

  • Block 1:

    • 30 sec wall sit

    • 2 x 30 sec arms in middle dumbbells up and down

    • 2 x 30 sec thrusters (squats and push the dumbbells until stretch arms)

  • Block 2:

    • 2 x 5 Push up to Jump no dumbbells

    • Plank 20 sec x 2

    • 2 x 20 sec step up fast

 

 

Saturday

  • Block 1:

    • Crunch with Knee lift (not leg) 25 sec x 2

    • Reach out tuck in 25 sec x 2

    • Push sit-up 20 x 3

 

Any 3 different days

  • Jogging

    • 30 min easy

      • 11 km/h or about 5.5 km

The week will start with a very hard day. It contains arm and leg exercises which improve endurance and strength. Block 1 should be done in the morning and the second block after lunch or before going to bed. 

Tuesday will get no easier. It will also contain leg exercises but different ones and it will also have abdominal exercises. The blocks will go in the morning and evening 1 each. 

Nothing is easy especially not Wednesday. It contains leg exercises and some arm exercises but not as many times as other days. 1 block will go in the evening or in the afternoon and one in the morning. 

On Thursday there will be a bit less exercises. Thursday contains abdominal and leg exercises. 1 block can go at the beginning of the day and 1 towards the end.

Friday has as many exercises as Thursday and less than the rest of the week. It contains arm and of course leg exercises which improve endurance in most of them and mental strength in all of them. 1 block can go at the beginning of the day and the other on later in the day. 

Saturday is the easiest day with only 3 exercises as it is weekend after all. The block should be first thing in the morning or just before going to bed.

The jogging can be done on any 3 different days during the week.

@2020 G8 challenge Alvin Stark