Workout Routine Week 4

By: Ashley Luckee Lead Copywriter at Total Life Changes

We hope you achieved your goals by using the Rapid Drop Kits this month! The at home weight loss workout plan below will provide you with instructions to do 5 exercises for a basic workout.

1. Downward Dog (Stretch)

The downward dog stretch is great to stretch out your hamstrings, shoulders, calves, arches, and hands. It also builds strength in your arms, shoulders, and legs. Begin on your hands and knees, aligning your wrists under your shoulder, and align your knees under your hips. Distribute your weight evenly by spreading your fingers wide. Begin to straighten your legs gently. Bring your body into the shape of an “A”. Press the floor away from you, keeping this extension throughout your body.

2. Crossbody Punches (Upper Body)

Crossbody punches are a great exercise to strengthen your shoulders and chest. Start by standing tall with your shoulders relaxed and arms at your sides and your elbows bent and feet spaced wider than your hips. Punch your arm across your chest and withdraw it to the starting position. Repeat this, alternating arms.

3. Push-ups (Total Body)

Push-ups are great for a total body burn, especially in your arms and core. To start, begin in a plank position with arms shoulder-width apart, and as you bend your elbows and lower yourself to the ground, your elbows should be at a 45-degree angle to your body. Then return to your original position.

4. Crunches (Core)

Crunches will isolate and strengthen your core muscles. To start, lie down on your back and plant your feet on the floor, hip-width apart. Bend your knees and cross your arms at your chest. Contract your abs and inhale, then exhale while lifting your upper body, keeping your head and neck relaxed. Inhale again and return to your starting position.

5. Forward Lunges (Lower Body)

A forward lunge will strengthen your lower body and help you with endurance. To do a forward lunge, stand tall with your feet hip-width apart and engage your core muscles. Take a big step forward with your right leg, shifting your weight so the heel hits the floor first. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. Press into your right heel to return to your starting position. Repeat with the other leg.