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The 48-Hour Weight-Loss Jump Start

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Day 2: Workout

Cardio 1

  • Warm up by jogging for 2 minutes.
  • Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.

Circuit A

1. Dumbbell Rows

  • Put your left knee and left hand on the bench.
  • Holding a 12-pound weight in each hand (use lighter weights if this is too heavy), extend your right arm straight down so the dumbbell is hanging below your shoulder.
  • Pull your arms straight back, keeping your elbow close to your side.
  • Do 20 reps.

 

2. Squats

  • Stand tall with your feet hip-width apart.
  • Squat down like you're sitting in a chair.
  • Do 20 reps.

 

Make sure you feel it in your heels so you work the back of your legs. Hold 8-pound weights in your hands if the squats get too easy.

3. Biceps Curls

  • Stand with feet hip-width apart.
  • Holding 5-pound dumbbells in your hands, curl the weights toward your shoulders.
  • Do 20 reps.

 

4. Repeat steps 1-3.

Cardio 2

  • Jump rope for 7 minutes.

Circuit B

1. Reverse Flye

  • Step forward with one leg and lean your body forward slightly, keeping your head in a straight line with your hips and keeping your eyes on the ground.
  • Start with a 5-pound weight in each hand, with palms facing your body.
  • Lift arms to shoulder height.
  • Lower arms until your hands are below your chest.
  • Do 20 reps.

 

Tip: Keep your arms slightly rounded by pretending that you're hugging a tree.

2. Step-Ups

  • Start with your right foot on a bench and your left foot on the ground.
  • Step up onto the bench, straightening the right leg.
  • Tap the bench with your left foot, then immediately return left foot to ground again.
  • Keeping right foot on bench, continue for 20 reps.
  • Do 20 reps on the other side.

3. Lateral Shoulder Raise

  • Stand tall with 5-pound dumbbells in each hand at your sides.
  • Raise your hands by your sides to shoulder height.
  • Lower arms back down.
  • Do 20 reps.

 

4. Repeat steps 1-3.

Cardio 3

  • Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.

Core

1. Double Crunch

  • Lie on your back, starting with both feet off the ground.
  • Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
  • Do 20 crunches.

 

2. Twisting Bicycle

  • Lie on your back.
  • Alternate touching you elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
  • Do 20 crunches.

3. Leg Lifts

  • Lie flat on your back and put your hands under your butt.
  • Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
  • Do 20 reps on each side.

4. Plank

  • Get into kneeling position and brace your body against the ground with your elbows and forearms.
  • Extend legs straight behind you so you are balancing on toes and forearms.
  • Hold this plank position for 20 to 30 seconds (work your way up to a full minute).

5. Repeat steps 1-4.

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ms.grandmaster wrote:

I am 25 and My weight was 104kg. In a very short time i reached to 70kg by a unique method given by an indian author in his ebook at weightlossin1hour.com and that's a normal weight.

1/5/2014 01:05:50 AM Report Abuse
erickson.edith wrote:

Stephanierwiggins- are you able to walk or swim? Nutrition is huge in weight loss. In my case, exercise became so much easier when I lost the weight with nutrition.

12/26/2013 02:23:48 PM Report Abuse
Norlynda wrote:

I am like stephaniewiggins. I had both knees replaced so I also cannot get on my knees.

12/12/2013 01:11:34 PM Report Abuse
umawanchoo66601 wrote:

At 63 is brisk walk fine---4 miles At 63 a 4 mile brisk walk is ok rather than these workouts. suggest

10/30/2013 12:11:09 PM Report Abuse
kimberly_k65 wrote:

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9/4/2013 11:45:11 PM Report Abuse

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