body recomposition workout plan

The Most Effective Body Recomposition Workout Plan

During the same period, a body recomposition workout plan leads to decreasing the fat percentage of the body while increasing the lean body weight (muscles) proportion. To put it another way, recomposition entails rearranging your bodily composition, which is the total amount of fat and lean muscle you have. Without realizing it, many fitness enthusiasts claim that their goal is to “burn fat while building muscle,” when in fact the general conclusion of simultaneously developing muscle and reducing weight is a body weight that is within five pounds of your current body weight.

Effective Workout Plan For Body Recomposition

woman exercising in gym

Day 1: Complete Body Workout for body recomposition workout plan

Simultaneously practicing the upper and lower body exercises (A and B), resting the required amount of time between sets and workouts.

1A. Exercise: Barbell Squat

Squats are done with a power rack or squat stand. The bar should be placed at the base of the neck on a power rack or squat stand. At the same time, lift the elbows and chest to form a shelf with the upper back and shoulders for the bar to sit on. With the bar on your back and both feet under you, take one to two steps backward with the torso and shoulders compacted. With your toes pointed slightly outward so that your knees track over your feet so that your feet are between the shoulder and hip-width apart with knees tracking over the toes. Take a look at the floor about four to five feet in front of you. Take a deep breath, bend the knees and hips under control, and lower your hips until your thighs are parallel. If you can’t reach this position, your weight is too heavy; reduce the load. When you reach below parallel, raise the bar under control by pushing up through the knees and hips until you’re standing up straight.

1B. Dumbbell Bench Press

Lie on a bench facing upward (supine) and hold one dumbbell in each of your hands at the chest muscles. Now, raise both the weights straight up towards the ceiling, then towards each other, then separate them, and return them back down to the outer sides of your chests. That’s one repetition.

2A. Lunge

Stand in the middle of a long, vacant area such as a gymnasium, field, or your living room. Step forward with your left leg into a lunge posture, keeping your right knee bent but not touching the floor. Take a step back with your right leg and bend it all the way behind you. That’s one repetition. After each stride, don’t reset; continue walking forward.

2B. Dumbbell Row

Stand with your knees bent, holding a pair of dumbbells ahead of you (neutral grip). Your body should be leaning forward slightly and your chest out. Begin by pushing the weights together while you pull them toward your chest. After two seconds, return the weight to its beginning position by pushing your elbows back.

3A. Dip

Sit on the floor with your arms extended in front of you and palms on the ground behind you and to each side, knees bent at 90 degrees. The orientation of your palms is determined by how comfy you are; nevertheless, most people like their wrists turned out slightly. Start as you would with a push-up, with your body in a straight line from head to heels. Raise your hips off the ground and tighten your core; this is the beginning position. Bend your elbows and descend until you feel the tension in your triceps. Revert to the start posture by extending your arms.

3B. Straight Leg Deadlift

Stand with your feet hip-width apart and a barbell in an overhand grip at shoulder-width to start. Bend your hips as far back as possible while keeping a straight back. As you lower the bar down your shins, the knees may bend somewhat. Continue lowering the bar until you feel a stretch in your hamstrings. Drag the bar back up your shins and to starting position, keeping your back arched throughout. That’s one rep done.

Plank with forwarding Reach

Raise your left elbow off the ground and extend your left arm straight in front of you, keeping your core taut. Point your toes into the ground, back and core in a straight line, and forearms on the ground shoulder-width apart while doing this. When the arm is in its maximum extension, bring it back to the start position. Repeat on the other side by raising your right elbow off the ground and extending your right arm out straight.

Day 2: Small Cardio

Do a running, cycling, stair climbing, rowing session, or similar activity for 20-30 minutes at 80-85 percent of your maximum heart rate.

Day 3: Complete Rest

Day 4: Upper Or Lower Body Workout

Choose to work out with weights for the upper body or lower body.

The upper body exercises include “Upper Body Sizzle,” “Upper Body Showdown,” and “Your Upper Body Best”. While lower body workouts include “Lower Body Blast,” “Lower Body Love,” and “Lower Body Focused.”

Day 5: HIIT Workout

Here’s a special HIIT workout to try:

Kettlebell Swing

Raise your hips and bend your knees as you stand with the kettlebell on the ground about a foot in front of you. With an overhand grip, push your hips back, slightly bend your knees, and grab the kettlebell. Exhale and pull the kettlebell between your legs, then stand up straight by thrusting your hips forward and bringing the bell to eye level. Lower the bell back between your legs and quickly push your hips forward to begin another rep. During the hike and swing, your torso and shoulders may lean somewhat forward as your hips/glutes are propelling the weight ahead.

Medicine Ball Rainbow Lunge

Stand with your hands on a six to ten-pound medicine ball and hold it over your head with your arms extended. Step forward with your right foot as you lower and rotate the medicine ball toward the outside of your right knee. Return to the beginning position. Then repeat on the other side. That’s one repetition.

Valslide Pike

Place your toes on a sliding disc such as a Valslide, a 5lb plate, or a paper plate while in a push-up posture. Without bending your knees, bring your toes up toward your chest from the starting position. That’s one repetition completed.

Day 6: Long Cardio

At a slower pace, about 65-70 percent of your maximum heart rate, do anaerobic exercise for a long distance. The time should be at least 40 minutes and up to two hours.

Day 7: Flex Day

On the 7th day, make an effort to stay active and limber by stretching, taking part in a yoga session, foam rolling, or going for a stroll. Any fitness objective requires recovery.

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