Workout Plan for women buring fat in 4 weeks
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Day
Mon
Muscle group
Upper body
Exercires
Push up with knees regular: 30s
Rest: 10s
Plank and tap your shoulder: 30s
Rest: 10s
Plank and rotation: 30s
Rest: 10s
Punch: 30s
Rest: 10s
Plank and clap hand with your patner: 30s
Rest: 10s
Full Plank: 30s
Rest: 10s
Punch: 30s
Rest: 10s
Half Plank with your elbow: 30s
Rest: 1 min
(do this set 3 times)
Tue
Wed
Rest
Abs
Crunch: 30s
Rest: 10s
Sit up: 30s
Rest: 10s
Russian Twist: 30s
Rest: 10s
Air Bicycle: 30s
Rest: 10s
Moutain Climer: 30s
Rest: 10s
Flutter Kicks 30
Rest: 10s
Leg Raise: 30s
Rest: 10s
Hold V-up: 30s
Rest: 1 min
(do this set 3 times)
Thur
Fri
Rest
Lower Body
Squat : 30s
Rest: 10s
Backward Lunge: 30s
Rest: 10s
Squat Jump: 30s
Rest: 10s
Split Squat Jump: 30s
Rest: 10s
Plie Squat: 30s
Rest: 10s
Skater: 30s
Rest: 10s
Side Lunge: 30s
Rest: 10s
Sit wall Hold : 30s
Sat
Fat Remove
Rest: 1 min
(do this set 3 times)
Burpee:
4-8-12-16-20-16-12-8-4 (Reps)
Do it one time and rest if you need but max
resting time is 2 min
Sun
Rest
