Ready to make a change? Our 2-week workout program will help you start your journey to a stronger and fitter body easily, whether you’re a beginner or looking to challenge yourself. With our carefully designed program, you’ll train your muscles, improve your balance and increase your agility. In just 4 days a week, you’ll feel the difference in your body.
2 Week Workout Program
Day 1 workout: Do 3 sets of each exercise before moving on to the next exercise.
Squats Squats 3 sets of 15 reps Squats are a fundamental part of any workout, so this is a good place to start. While performing the exercise, keep your shoulders straight, look straight ahead, and your knees should be moving out to the sides, not together.
Incline Dumbbell Press: Do 3 sets of 10 reps. Prepare an incline bench and a pair of dumbbells. Adjust the bench to an incline of about 30 degrees. For beginners, it is recommended to use 10-12 pound dumbbells to get your body used to the position. When you are ready, gradually increase the weight. While doing the position, use your chest muscles to lead the way in lifting the dumbbells. Control the movement slowly and focus on squeezing the chest muscles as much as possible.
Lunges with dumbbells are an exercise that targets the muscles in your lower body, such as your quads, glutes, and calves. Do 3 sets of 12 reps, alternating sides. Adding a biceps curl to your lunges makes the exercise more challenging, both in terms of strength and balance. If you’re a beginner, start with a light dumbbell, such as 8 or 10 pounds, until you feel comfortable with the exercise.
Face Pulls: 3 sets of 10 reps This exercise targets the shoulder and upper back muscles. It may seem a little strange at first, but you will definitely feel the muscles working. Use a resistance band attached to a point above your head to perform this exercise.
Plank Reach-Under: 3 sets of 12 reps. Ending your workout with a core-focused move is a great way to add a challenge to a regular plank by reaching for your opposite leg. Keep your waist straight, don’t let your back arch, and keep your hips ยูฟ่าเบท https://ufabet999.app level.
Day 2 workout: Do 3 sets of each exercise before moving on to the next exercise.
The Modified Thruster is a compound exercise that combines squats and overhead dumbbell raises. Do 3 sets of 12 reps. This exercise will work multiple muscles in your legs, core, and shoulders, increasing strength and burning calories efficiently. For beginners, use 5 or 8 pound dumbbells.
The step-up is a great exercise to strengthen your leg muscles and improve your balance. Do 3 sets of 12 reps, alternating sides. For an extra challenge, hold a dumbbell in each hand as you do the exercise. Focus on using your heels to push yourself up, to fully engage your glutes.
The Cable Crossover is a chest exercise. Do 3 sets of 10 reps. You can use a cable crossover machine at the gym or use 2 resistance bands instead. When doing the exercise, focus on using the chest muscles to pull together, not using the strength from the arms.
The Lateral Lunge is a lateral movement exercise. Do 3 sets of 10 repetitions, alternating sides. This movement is important for developing the muscles in the legs and improving mobility. While performing the exercise, focus on sitting down with your buttocks hanging down at the end of the exercise to allow the glute muscles to fully engage.
Superman Pose: 3 sets of 10 reps This pose looks simple but is highly effective. It focuses on the core muscles of the abdomen and lower back. Do the pose slowly and with the best control possible. Try to pause slightly at the top of the pose.
Day 3: Do 3 sets of each exercise before moving on to the next exercise.
The side-step pull-up is a great exercise for warming up your hip flexors before a workout, but it also helps to strengthen them. The lower you lower yourself, the harder it becomes. Do 3 sets of 10 steps back and forth.
The Row is an exercise that focuses on the back muscles, which are important muscles that help maintain good posture and facilitate daily activities.
Lunges are an exercise that focuses on the quads, glutes, and core muscles.
Leg kickbacks : 3 sets of 12 reps, alternating sides. To strengthen your hips and glutes, slowly lift your leg as high as you can while keeping your hips level.
Planks work many different muscles in your body, not just your abs, making them a really effective exercise to include in your workout. Your core needs to be strong and stable for this one, and you should keep your shoulders down and your back and neck in a straight line.
Exercise 4 is a circuit exercise, which means doing all 5 exercises. Complete the first exercise for 1 set, then move on to the next exercise. Do this until all 5 exercises are completed. Rest and repeat 2 more times.
Jumping jacks Do jumping jacks for 1 minute. Jumping jacks are a basic but effective exercise that helps to move the body. If you feel like jumping is too much, you can alternately tap your feet instead.
Bicycle crunch: Repeat 20 times, lifting your head, neck and upper back off the floor the entire time to engage your abs. Keep your chin upright and focus on twisting your torso to work your lateral abs.
Squat jumps: Perform 10-12 squat jumps. This is a high-intensity move that is great for strengthening your muscles and cardiovascular system. Focus on jumping up as high as you can with the ball of your foot, landing softly on the ball of your foot. Be careful if you have a leg or joint injury.
Glute bridge with band Perform a glute bridge with a resistance band wrapped over your knees for 15 reps. Using a resistance band increases resistance, making your glutes and hips work harder. At the top of the exercise, squeeze your glutes and pelvic muscles.
Mountain climber: Repeat 20 times. This exercise works both the core and cardiovascular system, so it requires both strength and endurance. Once you have the exercise right, gradually increase the speed of the exercise.
- Motivation: “After 2 weeks, you will see a visible change in yourself. A stronger body, increased confidence and a sense of self-esteem. Are you ready to push your limits?”
- Motivation: “By the end of this program, you will feel like a new person, stronger and more energetic, ready to take on any challenge. Get ready, and let’s go together.”