IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1


IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1

Hello girls!

So here we start the workout plan for the second week.

This week we will be doing a bit of strength training too along with our HIIT and cardio. This will make sure that you are able to maintain your muscle mass thereby boosting your metabolism and hence burning more fat.

Since this involves training for strength, I would recommend all of you to buy a pair of dumbbells in case you cannot make it to the gym. This plan works equally well if you have already joined a gym or want to do it at home.

This workout mainly targets your total upper body making it shapely and toned.

IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1

Day 1


  1. Chest stretch: 30 seconds, 2 times
  2. Shoulder stretch: 10 seconds each direction (forward and backward)
  3. Bicep stretch: 10 seconds, twice
  4. Backstretch: 15 seconds, twice
  5. Tricep stretch: 15 seconds, twice


  1. Jumping jacks: 60 reps, 30 seconds rest
  2. Lateral hops:  60 reps, 30 seconds rest
  3. Pushups(normal or on knees):  8 reps


  1. One-arm dumbbell row:- 15 reps each side, for this movement, if you cannot find a bench, you could do it as shown here
  2. Pushups: 6 reps
  3. Standing dumbbell press: 15 reps
  4. Bicep curl: 12 reps each arm
  5. Standing one arm tricep extension: 15 reps each arm

This circuit should be continued a total of 4 times, with 45 seconds rest between each set and 2 minutes of rest between each circuit.

For this workout plan, the stretching exercises will be the same both pre and post-workout.

Try to do few reps of these exercises in front of a mirror so that you know whether your form is correct. Let me know your feedback

In my next post, we will be doing total lower body exercises, completing the whole body conditioning by end of the week.

Stay strong!

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