Weight loss program

Any medical professional will tell you that the best way to lose weight is to make sensible changes to your eating habits and follow a suitable weight loss program. To benefit from a program like this join ibodz today >

Click on an exercise to view a demonstration and tips on the correct technique.

Goals:Weight loss
Program frequency:Once a week
Primary target(s):Pectorals, Lattisimus Dorsi, Deltoids, Hamstrings, Triceps, Biceps, Quadriceps, Abdominals
Secondary target(s):Deltoids, Rhomboids, Trapezius, Abductors, Adductors, Calves, Hamstrings, Quadriceps, Triceps, Biceps, Gluteals, Obliques, Erector Spinae, Hip Flexors
Required equipment:Dumbbells, Resistance bands, Exercise mat
Program duration:30-40 mins
Rest between exercises:2 mins
Rest between sets:90 seconds
WARM-UP (3)
  • Dynamic chest stretch - 30 seconds
  • Dynamic back stretch - 30 seconds
  • Star jumps - 30 seconds
EXERCISE (10)
  • Three quarter press up - 2 sets of 13-16 reps
  • Single arm row with dumbell - 2 sets of 13-16 reps
  • Jogging - 5 mins steady pace
  • Tricep dips - 2 sets of 13-16 reps
  • Bicep curl with resistance band - 2 sets of 60 seconds
  • Star jumps - 30 seconds
  • Squat - 2 sets of 13-16 reps
  • Abdominal crunch - 2 sets of 13-16 reps
  • Plank - 2 x 30 seconds
  • Reverse crunch - 2 sets of 13-16 reps
COOL-DOWN (4)
  • Seated hamstring and back stretch - 30 seconds
  • Shoulder stretch - 30 seconds
  • Tricep stretch - 20 seconds each side
  • Standing quad stretch - 30 seconds each leg