4-Week Weight Training Plan

4-Week Weight Training Plan

Want to tone your body and burn fat? What you need is a pair of dumbbells and 30 minutes three times a week. Follow this weight training plan and you’ll see stunning results in just four weeks.

Weight training  is just as important for burning fat as cardio exercise. It builds muscle, which in turn increases your metabolic rate, which means you’ll burn more calories. There are many other health benefits. Weight training also helps to improve bone strength and your posture. The crucial thing to remember when weight training is form. Focus on doing the workout correctly. Use your core throughout every movement to lesser the risk of injuries. It’s also a good idea to perform your workout in front of a mirror to check your position.

CHOOSING THE RIGHT WEIGHT

Deciding on the right weight can be trial and error. Experiment a little: Choose a pair and try to do a couple of repetitions and observe how they feel. You should be struggling to do the last 2-3 reps of the set – that’s when you know you have the right weight.

DON’T HAVE DUMBBELLS?

If you don’t have dumbbells, try these household item alternative weights.

  • 1-2kg – Cans of tomato/baked beans (beginner)
  • 2-4kg – Bags of sugar (intermediate)
  • 4-6kg – Large bottles of water (advanced)

weight training

THE 6-PART WEIGHT TRAINING ROUTINE

These exercises are designed to engage the maximum number of muscles in the shortest time.

1 SQUAT AND SHOULDER PRESS

Stand with feet hip-width apart, arms bent, holding dumbbells at shoulder height. Then go down into a squat, keeping the dumbbells in place. Push heels into the floor and drive back up to your starting position, while extending your arms and lifting the dumbbells towards the ceiling at the same time.

2 RENEGADE ROW

Do a plank on the balls of your feet, with hands resting on dumbbells. If it’s a struggle for you, put your knees on the ground. Holding the back straight and head in line, raise your left arm (holding the dumbbell) towards your body. Your hand should come to your chest and your elbow should stick out to the side. Slowly lower back down. Do the same on the other side.

3 DUMBBELL CURTSY LUNGE

Stand with your feet hip-width apart with arms down by your sides, holding dumbbells. Put your right leg diagonally behind you, then bend both legs to 90˚. Pause for three seconds, then return to the start position. Do the same on other side.

4 DUMBBELL WOOD CHOP

Stand with feet hip-width apart and hold one dumbbell with both hands in an overhand grip. Extend your arms above your right shoulder and hold the position for two seconds. Keeping arms straight (not locked), bend your knees and rotate your torso to the left, bringing your arms down across your body over your left ankle. Hold the position for two seconds. Do the same on other side.

5 GLUTE BRIDGE WITH WEIGHTS ON

Lie on your back and bend your knees up towards you so your feet are flat on the floor and hip-width apart. Holding a pair of dumbbells, put your hands on your hips. Draw your belly button in and lift your hips towards the ceiling so you create a straight line from your knees to your shoulders. Hold the position for three seconds and slowly lower back down.

6 DUMBBELL CROSS PUNCH

Stand with feet hip-width apart, arms bent, holding dumbbells at shoulder height. Extend your right arm out across your body in a punching motion, holding your left arm still. Bring your right arm back into your body Do the same on the other side.

weight training

THE 4-WEEK 30-MINUTE WEIGHT TRAINING PLAN

Perform the above exercises three times a week, increasing the weight and number of reps.

Week 1: Perform 3 sets of 10, using 2-4kg dumbbells.

Week 2: Perform 4 sets of 10, using 2-4kg dumbbells.

Week 3: Perform 3 sets of 10, using 4-6kg weights.

Week 4: Perform 4 sets of 10, using 4-6kg weights.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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