4 WEEK FAT LOSS PLYOMETRICS WORKOUT BEGINNER
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
3
Time Per Workout
20 to 30 mins
Equipment Required
Resistance band , bodyweight
Target Gender
Male
Workout Description
The 4-Week Fat Loss Beginner Plyometrics Workout is designed to help individuals looking to lose weight and improve fitness by incorporating plyometric exercises. This program includes a variety of explosive movements to enhance cardiovascular fitness, build strength, and promote fat loss. The workout plan consists of three sessions each week, focusing on different exercises, with a warm-up and cool-down routine.
Full Description
The "4-Week Fat Loss Beginner Plyometrics Workout" is a structured exercise plan aimed at individuals seeking to shed excess body fat and enhance their fitness levels. This program offers an alternative to conventional cardio exercises, such as treadmill running, by introducing plyometric exercises into the routine. Plyometrics involves dynamic, explosive movements that not only elevate your heart rate for improved cardiovascular fitness but also build strength and power.
Warm-up and cooldown
| Exercise | Sets | Reps |
| Jumping Jacks | 1 | 30 sec |
| Quad Walk | 1 | 30 sec |
| Knee huggers | 1 | 30 sec |
| Side Lunges | 1 | 30 sec |
| Soldier walk | 1 | 30 sec |
| Soldier walk | 1 | 30 sec |
| Leg swings(side to side) | 1 | 30 sec |
| Leg swings (front to back) | 1 | 30 sec |
| Shoulder swings | 1 | 30 sec |
Monday
| Exercise | Sets | Reps |
| Air Squat Jump Complex (wide to close) | 3 | 60 sec |
| Plank | 3 | 60 sec |
| Alternating Lunge Jumps | 3 | 60 sec |
| Plank (knee to opposite elbow) | 3 | 60 sec |
| Resisted Jump Throughs (bands on a rack) | 3 | 60 sec |
| Scissor Kicks | 3 | 60 sec |
Wednesday
| Exercise | Sets | Reps |
| Clap Push Ups | 3 | 100 Total |
| Broad Jumps | 3 | 10 reps |
| Tuck Jumps | 3 | 60 sec |
| Knee Bring-Ins | 3 | 60 sec |
| Plank Walk Outs | 3 | 60 sec |
| Jack Knives | 3 | 60 sec |
Friday
| Exercise | Sets | Reps |
| Push Ups | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
| Lateral Power Skips (bands around thighs) | 3 | 10 Each |
| Alternating Plyo Push Up w/ Medicine Ball | 3 | 10 Each |
| Supine Figure 8s to the Left | 3 | 60 secs |
| Long Lever Plank | 3 | 60 secs |
| Supine Figure 8s to the Right | 3 | 60 secs |
