The first month weight loss exercises for women

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For the first month in a weight loss exercises plan for woman you will have to go for total body transformation with a view to preparing your muscle and nail for proper exercise form.

If you ever walk into a weight room or just took a pause holiday season, this exclusive 12 – week plan from a renowned weight loss expert was created. This made to tone muscle and torch fat, considering the fact that there may be a better fit – yet.

You will have to complete three strength training routines and two or three cardio intervals for each week. For the first four weeks you will have to build your muscle and nail in a complete form. And the second month weight loss exercise plan to increase strength, speed and cardiovascular endurance. Utterly, the month three for all about blasting fat covering the lean muscle you’ve worked so hard to develop by using supersets ( two moves done back-to-back with no rest in between ) .

Each of these weight loss exercise plan spikes your metabolism and keeps it revved for hours later because you would switch things up, you will not be bored. Best of all, you don’t need to slave away in the gym for hours. You reduce the extra weight using 30 minutes a day.

Hammer curl to press  in a weight loss exercises for women

hammer press weight loss exercises for woman

Look the movement in the image. Hold a pair of dumbbells your sides, palms in feet hip-width apart. Curl the weights on your shoulders, and then press dumbbells overhead generally until your arms are straight and weights just above your shoulders. Reverse slowly return to start. This is a single rep.

Goblet squat in weight loss exercises for women

Month 2 goblet squat for weight loss exercises woman

 Follow the image shown above. Stand upon feet hip and hold dumbbell vertically in front of your chest, at the same time elbows pointing towards the floor. Raises your hips and bend your knees to lower into a squat, your elbows brushing the inside of your knees. Push you on back start. This is a single rep.

Dumbbell deadlift


Keep the weight in front of your thighs, knees slightly bent feet hip width apart. Look the image carefully. Bend from your hips until it’s almost parallel to the floor try lower your torso, try to keep weight close your body as much as possible. Return to standing, keeping the weights close (when you try to shave your legs). This is a single rep.

Dumbbell pullovers

dumbbell-pullover for weight loss

Look the image. Lie on a flat bench face up. Hold the weight over chest. Just fit your body structure shown the image. Take your hands reverse with dumbbells behind until your hand parallel with your body without changing angle of your hand. Then slowly raise your weight back to the starting position. That is a single rape.

Single Arm Dumbbell Row and twist part of weight loss exercises for women


Hold a dumbbell in your left hand. Then bend your knees and hips and lower your torso until it’s almost parallel to the floor. Let the weight (dumbbell) hangs distance from your shoulder just like the picture. For single motion, pull the dumbbell towards your body while rotating your torso to the left, keeping your elbow tucked close as much as possible to your side. Pause and then lower the weight back to start. This is a rep. After completing one rep repeat it from another side. For stability you can use chair or bench.

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