Body Type 1: Angular
You have an angular frame i.e. narrow through the hips, torso, and shoulders.
You will often have a hard time gaining weight or adding muscle. Therefore, it’s best to include a lot of weight training routines in your fitness regime and build muscle all over
This programme will add shape to your butt, sculpt your chest, and define your arms and shoulders. Do 3 sets of 6 to 8 reps for each exercise. Do 20 to 30 minutes of cardio three times a week with a focus on maintaining health more than burning calories.
Weighted Squats for Legs and Butt
Stand with feet shoulder-width apart, holding weights near shoulders. Squat down, bringing your thighs parallel to the floor, keeping your weight centered over your heels. Try to touch your elbows to your knees at the lowest point of the squat. Return to starting position, pushing through your heels as you stand.
Bench Press for Chest, Shoulders and Arms
Lie face up on a ball, bench, or step or at home atop a large sofa cushion, holding weights with arms extended and palms forward. Bend elbows out toward sides until arms are at chest level; press back to start and repeat.
- Monday: Strength-training
- Tuesday: Off
- Wednesday: 30 minutes cardio and strength-training
- Thursday: Challenge yourself with your favorite cardio workout, 45 to 60 minutes.
- Friday: Strength-training
- Saturday: Off
- Sunday: Walk for 20 to 30 minutes at a brisk pace
Body Type 2: Flabby
You have thin arms and legs and an ample middle. You will typically have a flabby midsection and you tend to gain weight easily, especially around the middle. But you are lucky as you can build the metabolism booster muscle quickly. Your exercises programme should be designed to shed that fat in the abdominal region and concentrate on sculpting all over.
Including compound moves will help tone your abs while adding definition to your arms and legs. Use moderate weights and do 3 sets of 12 to 15 reps for each exercise. To blast fat, especially around the belly, do at least 3 to 5 days of cardio a week, working at a moderate to vigorous pace for 30 to 45 minutes.
Squat Thrust with Push-ups for Legs, Butt, Abs, Chest, Shoulders and Arms
Stand with feet hip-width apart. Touch hands to floor, then jump back into a full push-up position. Do 1 push-up (on knees if necessary), then jump feet back between hands. Repeat.
- Monday: Brisk walk for 45 to 60 minutes and strength-training
- Tuesday: Do interval training. Walk for one minute and run for 2 minutes. DO this for atleast 30 minutes. Cool down.
- Wednesday: Do any cardio for 30 to 45 minutes.
- Thursday: Walk briskly for 45 minutes and strength-training
- Friday: Do any cardio for 30 to 45 minutes.
- Saturday: Strength-training
- Sunday: Off
Body Type 3: Petite
Usually you will have a petite upper body and a heavier lower half. The most likely area where you will be flabby is at the hips, thighs and butt. Your regime should be to add definition to upper body and lose fat in the lower body.
Use heavier weights and fewer reps 6-8. Work on your upper-body moves to build muscle and create symmetry with your lower half; stick with lighter weights and higher 12 to 15 reps to sculpt lean muscle in your lower-body trouble zones. Do 3 sets for each exercise. In addition, do cardio about 5 times a week to blast excess lower body fat
Lateral Raise works Shoulders
Stand with feet hip-width apart, holding weights with palms facing each other. Lift arms out to sides to shoulder height, keeping slight bend in elbow and pinkies higher than thumbs. Lower and repeat.
Squat/Lunge Combination for Legs, Butt and Back
Stand with feet hip-width apart, arms at sides. Step out to left side with left foot and squat down, keeping body weight over heels. Bring right foot to meet left (not shown). Now lunge behind with left foot, hinging forward from waist to touch right ankle or top of foot with both hands. Return to start and repeat on opposite side.
- Monday: Walk 45 minutes.
- Tuesday: Do any cardio for 45 minutes; strength-training
- Wednesday: Off
- Thursday: Do any cardio for 45 to 60 minutes; strength-training
- Friday: Run/walk intervals: Run 3 minutes, walk 2 minutes. Repeat 6 times; cool down.
- Saturday: Do any cardio for 45 minutes.
- Sunday: Strength-training
Body Type 4: Hourglass
You have wide shoulders and hips and a narrow waist. You have flabby upper and lower body and you tend to gain weight easily. And you are lucky as you can gain muscle evenly. Aim at losing fat all over.
As you tend to gain muscle easily you will have good strength and endurance .Use moderate heavy weights and do 3 sets of 10 reps for each exercise. To burn fat do a circuit workout that combines strength plan with cardio bursts like jumping jacks, knee lifts, or jogging in place etc.,
Front Raise with Triceps Press for Shoulders and Arms
Stand with feet hip-width apart holding weights with palms down. Raise arms to shoulder height; pause for 1 count, then continue to lift arms overhead .Rotate arms so palms face each other and bend elbows, lowering weights behind head. Straighten arms and return to starting position and repeat.
Reverse Lunge with Rotation for Legs, Butt and Oblique
Stand with feet hip-width apart and weights near shoulders, palms in. Lunge behind you with left leg. Return to starting position, lifting left knee; rotate torso to left. Lower and repeat on right side.
- Monday: Circuit-train. Do your strength workout, but add a 2-minute cardio burst between each move.
- Tuesday: Brisk walk for 30 minutes.
- Wednesday: Off
- Thursday: Do any cardio 30 to 45 minutes and strength-train
- Friday: Off
- Saturday: Circuit-train as done on Monday
- Sunday: Cardio for 45 to 60 minutes and also include several sets of 30-second sprints.