First Thing’s Fitness, I’m a realist.
Most of us are well aware of the many health benefits of exercise, but finding the discipline to not only start training but to stick with it is a constant battle with yourself and the sofa. Whether you’re at the start of your journey or in desperate need of some motivation to keep going, you’ll find it on this fitness plan — with some educational, inspirational, empowering content. Get ready to sweat!
The Workout Plan
How does one burn belly fat? Unsightly and dangerous beastie. Even if you’re slim in most places, a pot belly increases your chances of having a heart attack, stroke or diabetes.
Whilst the internet provides you with a never ending stream of tips and tricks on to help you lose belly fat, they’re just that – tips. To make a difference, and quick, you need to maintain a healthy diet but also keep a close eye on calories, you must burn off more calories than you take in. The proven easiest way to do that is to get off your ass and exercise!
Below I’ve compiled a 4-week plan that’s ideal for any fitness level because each movement is for specific time rather than reps, so you do as many as you can. And the great news is that there’s not a boring sit up in sight – because spot reducing fat from a certain area is a myth! Instead, This workout plan consists of high-intensity exercise involving all major muscle groups which will help shed the excess fat from all over your body even after you stop working out, your body will keep burning fat around the clock. All you need are some dumbbells, a simple price to pay for such an adaptable home workout routine.
There will be 2 sets varying of 4 different exercises over a duration of 4 weeks, each week will require you to push. The point is to keep to workouts as simple and achievable as possible whilst tricking your body into shedding as much fat as possible! After the 4 weeks are over these workouts will be imprinted in your mind and hopefully part of your weekly routine.
I will update the 4 Week plan monthly to ensure progress and variation.
The Simple 4 – Week Plan
- Week One: Complete exercises 1-4 for a duration of 40sec, with an extended set of 60sec. Record your reps to give yourself a target for next time.
- Week Two : Complete exercises 1-4 for 40sec, with an extended set for 60sec. See if you beat your previous week’s score and push for 70sec.
- Week Three: Do exercises 1-4 for 50sec, with an extended set for 60sec. The time increases to 50sec per exercise in this week.
- Week Four: Do exercises 1-4 for 50sec, with an the extended set for 60sec. Again Push for 70sec! Beat last week and see the improvement.
Best Dumbbells To Use
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Round One! Lets go!
Do each movement for 40seconds then rest for 2minutes between sets. Do 5 sets.
Movement 1 – Bent over row
Instructions – Stand with your chest elevated, holding a dumbbell in each hand. Tilt forwards – Pivoting at the hips – Next, row the weights up to the sides of your chest and Lower your back to the start.
Why – Using dumbbells for this exercise will make sure you’re getting equal muscular development on both sides and will give you a wider range of motions so you can focus on tightening your shoulder blades together at the top of the move.
Movement 2 – Squat curl
Instructions – With feet shoulder-width apart, whilst bending at the hips and knees to lower tow the floor with your chest elevated and your weight on your heels. As you strand up, curl the dumbbells raised to your shoulders.
Why – The squat works the whole of your lower body muscles. The dumbbells work your gripping strength, and the curl adds an extra muscle challenge to your biceps whilst adding an extra bit of cardio.
Movement 3 – Overhead Press
Instructions – Stand up with your chest raised and core tightened, gripping dumbbells in each hand at shoulder height. Push the weights directly over your head, when your arms begin to straighten return slowly to the start.
Why – A leg exercise with a shoulder movement in a set forces you to keep your intensity, and thus, your heart rate. This will maximise the calorie burn.
Movement 4 – Romanian Deadlift
Instructions – Straighten your legs and lean forward – pivoting at the hips – and tilt the weights down to the front of your shins until your hamstrings stretching. Then return to the beginning and repeat.
Why – This deadlift gives emphasis to your hamstrings. Doing the movement with dumbbells ensures equal distribution to each arm.
Select one of movements you enjoy and do as many reps as you can in 60sec. Remember to keep to a constant routine you will need to have fun and passion!
***For week 2 you will need to repeat these exercises ensuring you increase rep intensity and time as mentioned previously***
Prove to yourself how much progress you can make just in one week!
At this point I’m sure you’ll be seeing tonnes of progress! However if you’re having trouble seeing the progress, I found that a FitBit was the key to keeping track and improving my training! Note I only mention products I’ve used from experience.
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Round 2 – Week 4!
Do each movement for 40seconds and rest for 2minutes between sets. Do 5 sets.
Movement 1 – Renegade row
Instructions – Begin in a press-up stance, with dumbbells in each hand. With your core tightened, row one hand upwards, With your elbows raised, then lower it back downwards to the floor. Switch sides with each movement.
Why – This move works your back muscles while challenging your balance and co-ordination to keep you level. Ensure that you control the movement to obtain the maximum results.
Movement 2 – Lunge curl
Instructions – Dumbbells held, take a lunge forward and lower until your knees are bent at a right angle, Maintaining your front knee over, not in front of your ankle! Simultaneously, curl the weights to your shoulders. Then switch sides.
Why – The lunge attacks all primary muscles in the lower body whilst providing a test of core balance. The biceps curl creates an extra-challenging start to the set.
Movement 3 – Wide overhead press
Instructions – Stand up with dumbbells by your shoulders. Press both dumbbells over your head and partially out to the sides.
Why – Mixing up the angle of the press gives a varied challenge to your shoulder muscles. Just ensure the weight goes more up than out, to stop the over-stressing your shoulders.
Movement 4 – Press-up
Instructions – Begin in the press-up stance with hands lowered underneath your shoulders, glutes braced and feet together. Lower your elbows to your chest to the floor, and push back up with gusto and to return to the beginning.
Why – Press-ups offer a safe and effective way of working your chest muscles hard, but only if you do them correctly. Concentrate on the quality of the movement, rather than bashing out lots of “junk” reps.
Select one of movements you enjoy and do as many reps as you can in 60/70sec. ROUTINE + PASSION = SUCCESS. MY WORK IS DONE… Stay tuned for another Monthly update with my more 4 Week Plans coming your way! I really hope you’ve appreciated this information and I wish you all the very best in achieving your fitness goals!
What’s next? Personally I’ve found keeping track of your progress is as important as doing the exercise itself. These best way to do this is with a FitBit.
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- By email: josephedwards7797@gmail.com
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Weekly Workouts 