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Hola Friends! It’s Body weight workout plan with weights for full body toning. You must follow this workout plan properly for 6-8 weeks for getting good results.When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

Make Sure You have done 10-15 minute Warm up before start your workout and don’t forget to do cool down stretching after, in the end of your workout. Please click on the name you can find full guide video about How to warm up  &   How to cool down!

Important Note:

  • Must follow this workout plan with right diet macros according your need.
  • Your Require Dumbbell & Mat for this body weight workout plan.
  • Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Body-Part Splits in this Workout:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Whole Body Dumbbell Workout at Home
• Day 4: Rest
• Day 5: Core
• Day 6: Whole Body Dumbbell Workout at Home
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Upper & Lower Body

Exercises:

1. Bent Knee Push Ups
Sets 4 Reps 15 Rest 1 Min
2. Super Man with Twist
Sets 4 Reps 15 Rest 1 Min
3. Donkey Kicks
Sets 3 Reps 15 Rest 30 Seconds
4. Glute Bridge
Sets 3 Reps 15 Rest 30 Seconds
5. Pilates Leg Climbs
Sets 3 Reps 15 Rest 30 Seconds
6. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Bend knee Windshield Wiper
Sets 4 Reps 15 Rest 30 Seconds
2. Elbow Side Plank with Leg Raise
Sets 4 Reps 15 Rest 1 Min
3. Fire Hydrant
Sets 3 Reps 15 Rest 1 Min
4. Heel Taps
Sets 3 Reps 15 Rest 30 Seconds
5. Leg Raise Circle
Sets 3 Reps 15 Rest 1 Min
6. Lying Opposite Toe touch
Sets 3 Reps 15 Rest 30 Seconds

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 2 Reps 15 Rest 1 Min
3. Bent Over Two Dumbbell Row !
Sets 3 Reps 15 Rest 1 Min
4. Dumbbell Standing triceps Extension
Sets 3 Reps 15 Rest 1 Min
5. Dumbbell Standing Biceps Curl
Sets 3 Reps 15 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 2 Reps 15 Rest 1 Min
7. Stiff leg hamstring Dead lift with Dumbbell
Sets 2 Reps 15 Rest 1 Min
8. Dumbbell Side Bend
Sets 2 Reps 15 Rest 1 Min
9. Standing Dumbbell Upright Row
Sets 3 Reps 15 Rest 1 Min

Day 4 Thursday: Rest

Resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. “Working out, especially resistance training, breaks your body tissues down. Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild. Means Having a day to pause will help build your muscles. Muscles and metabolism go hand in hand for weight loss as more muscles equals a higher metabolism. A higher metabolism means you will be burning fat, even when you are sitting down! Now that’s why rest days are important for weight loss.

Day 5 Friday: Core

Exercises:

1. Bend knee Windshield Wiper
Sets 4 Reps 15 Rest 30 Seconds
2. Elbow Side Plank with Leg Raise
Sets 4 Reps 15 Rest 1 Min
3. Fire Hydrant
Sets 3 Reps 15 Rest 30 Seconds
4. Heel Taps
Sets 3 Reps 15 Rest 1 Min
5. Leg Raise Circle
Sets 3 Reps 15 Rest 30 Seconds
6. Lying Opposite Toe touch
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 2 Reps 15 Rest 1 Min
3. Bent Over Two Dumbbell Row !
Sets 3 Reps 15 Rest 1 Min
4. Dumbbell Standing triceps Extension
Sets 3 Reps 15 Rest 1 Min
5. Dumbbell Standing Biceps Curl
Sets 3 Reps 15 Rest 1 Min
6. Standing Calf raise with dumbbell
Sets 2 Reps 15 Rest 1 Min
7. Stiff leg hamstring Dead lift with Dumbbell
Sets 2 Reps 15 Rest 1 Min
8. Dumbbell Side Bend
Sets 2 Reps 15 Rest 1 Min
9. Standing Dumbbell Upright Row
Sets 3 Reps 15 Rest 1 Min

Day 7 Sunday: Rest

Rest For Recovery – Must follow this workout for minimum 8 Week.

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Disclaimer:

we serve as coaches, mentors and guides who help you reach your own health and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information I provide is based on my personal experience as a Fitness trainer & Nutritionist. So You must consult with your physician or Parambodyfitmind before following any training or diet plans on my website. Because all individuals are different so as their medical and training history.