IMPORTANT:

Check with your doctor before embarking on any exercise program.

 

 

How To Lose Weight - The Home Office Warrior

Below you will find 7 videos that demonstrate a 7 day workout programme you can do to assist you in “how to lose weight”.

Workout 1

LEG BLAST

Warm up
SQUATS – do for 1 minute (keep your weight in your heels)
STATIONARY LUNGES  – 15 reps per side
STIFF-LEG DEADLIFTS – 15 reps
LYING HIP LIFTS –  15 reps

*Repeat 2-3 times for a more intense workout

*Stretch after the workout is done

 

Workout 2

UPPER BODY

Warm up
STRAIGHT-ARM PLANK – 1 minute
ARM CIRCLES – 30 seconds forward, 30 seconds reverse
BENT-ARM TO STRAIGHT ARM PLANK – 10 reps per arm
TRICEP DIPS ON A CHAIR – 15 reps
BENT-ARM PLANK SQUEEZING SHOULDER BLADES – slowly lower your body as you squeeze your shoulder blades together, and raise as you separate

*Repeat 2-3 times for a more intense workout

*Stretch after the workout is done

Workout 3

CARDIO TRAINING

Warm up
ALL EXERCISES PERFORMED FOR 1 MINUTE:
JOGGING ON THE SPOT
SKIPPING (pretend you have a rope for a similar workout)
HIGH KNEES – similar to jogging, but the focus is to get the knees as high as possible
JUMPING JACKS
SQUATS – slower on the way down fast on the way up

*Repeat 3 times for a 15 minute workout

*Stretch after the workout is done

Workout 4

DYNAMIC UPPER BODY WORKOUT

Warm up
STRAIGHT-ARM PLANK WITH SHOULDER ROTATION
STRAIGHT-ARM PLANK WITH SIDEWAYS MOVEMENT/PUSH-UPS
BOXING – one foot forward, jab and cross for 1 minute, then switch feet and repeat
WOOD CHOPPING – swing an imaginary axe towards one side for 30 seconds, repeat to the other side

*Repeat 2-3 times for a more intense workout

*Stretch after the workout is done

Workout 5

DYNAMIC LOWER BODY WORKOUT

Warm up
ALL EXERCISES PERFORMED FOR 1 MINUTE:
HOP SQUATS – when coming up from the squat, feet leave the ground by an inch or two
LATERAL SQUAT – step to the side and squat down with your upper body weight over your leg
REVERSE LUNGES – one foot steps back, then lunge
LUNGE WITH KNEE THRUST – when coming up from the lunge, the back knee thrusts forward to work hip flexors
HOP SQUATS FOR INNER/OUTER THIGH – squat down with feet wide, then hop and squat down with feet close together
*Repeat 2-3 times for a more intense workout
*Stretch after the workout is done

Workout 6

CORE WORKOUT

Warm up
BENT ARM PLANK – 1 minute
STRAIGHT-ARM PLANK WITH KNEE CROSSES – snap knee across toward opposite elbow
SIDE/1-ARM PLANK – 30 seconds per side
LYING LEG RAISES – keep lower back flat to use your abs
V-SIT WITH TWIST – lean back in a sitting position and twist back and forth. Do the same motion with your feet off the ground for a tougher exercise

*Repeat 2-3 times for a more intense workout

*Stretch after the workout is done

Workout 7

ISOMETRIC WORKOUT AND STRETCHING

Warm up
HOLD A SQUAT – 1 minute
HOLD A LUNGE WITH ARMS UP – 30 seconds per side
1 LEG, FORWARD LEAN – get upper body as close to parallel to the ground as possible
SUPERMAN/WOMAN – lying face down, lift arms and legs off the matt

*Repeat 2-3 times for a more intense workout

*Stretch after the workout is done

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