Weight Loss Day 1: Lower Body Strength Training
Squat
Stand up straight, feet hip-width apart, head up.
Slowly lower your body as if you were sitting in an invisible chair, then raise it back up.
Stride
Stand with your feet hip-width apart to perform a lunge.
Step forward so that one foot is in front of your body and the other foot is behind you. Make sure your feet are flat on the ground.
Lower your body and bend your knees about 90 degrees.
Use the push from the front leg to return to the starting position.
Weight Loss Day 2: Total Body Cardio
Keep your arms straight and your body in a push-up position by placing your elbows and shoulders in front of your chest.
Bend your elbows, putting all your weight on your forearms or elbows while lifting your lower body.
Hold that position for a few seconds, then repeat.
Weight Loss Day 3: Brisk Walking
Keep your head up and look forward.
Relax your back, neck and shoulders while walking, at a faster pace than a stroll.
During 30 minutes of brisk walking, swing your arms freely but keep your elbows slightly bent.
Weight Loss Day 4: Upper Body Strength Training
Keep your body in line with your head and spine, arms shoulder-width apart. Place your arms overhead, inhaling as you bend your elbows and lower them toward your chest.
Lie on your back, holding a dumbbell in each hand. Hold the dumbbell above your arms, lifting it up and down.
Lose Weight Day 5: Muscle Training
Lie on your back with your shoulders and head raised. Engage opposite knee and elbow, extending opposite leg. Switch sides and repeat.
Lie flat with your legs raised. Place your hands behind your head and tilt your head toward your feet.
Lie on your back, raise your knees and thighs to 90 degrees, keeping your shins parallel to the floor. Bring your knees toward your face.
Weight Loss Day 6: Squat Jumps
Stand with feet hip-width apart.
Keeping your hands behind your head, lean forward, focusing on your heels.
Lower your hips, bend your knees slightly, then jump up and stand up straight.
Weight Loss Day 7: Yoga
Incorporate yoga into your weight loss workout plan.
Lie on your back with your feet hip-width apart, knees bent, arms at your sides.
Activate your abs, pressing your lower back into the ground.
Inhale as you press your feet down, lift your hips, keeping your body straight.
Hold the pose for 60 seconds, focusing on your breathing.
Exhale and slowly lower back down to the floor.
