This workout plan will help you lose your extra pounds and gain muscles. The recommended duration of the workout is around 45-60 minutes. If you are beginner you should start with 30 minutes of exercise.
Here you have the workout plan:
Monday:
- 5 Push-ups
- 25 Crunches
- 40 Sit-ups
- 15 Lunges
- 20 Squats
- 10 Butt Kicks
- 30 Second Plank
- 35 Jumping Jacks
Tuesday:
- 10 Push-ups
- 40 Squats
- 15 Butt Kicks
- 30 Lunges
- 20 Sit-Ups
- 25 Crunches
- 35 Second Plank
- 5 Jumping Jacks
Wednesday:
- 15 Push-Ups
- 20 Squats
- 40 seconds plank
- 25 Crunches
- 35 Jumping Jacks
- 5 Sit-Ups
- 10 Lunges 30 Butt Kick
Thursday:
- 10 Push-ups
- 30 Jumping jacks
- 20 Crunches
- 25 Squats
- 15 Butt Kicks
- 10 Lunges
- 35 Sit-ups
- 40 seconds Plank
Friday:
- 5 Push-ups
- 40 Crunches
- 25 Jumping Jacks
- 15 Seconds Plank
- 30 Sit-ups
- 10 Lunges
- 20 Butt Kicks
- 35 Squats
During the weekend you should rest!
Weekly plan for a cardio workout:
- 30 -seconds sprint, 30 -seconds jog (5x)
- 35- seconds sprint, 45-seconds jog (6x)
- 45-seconds sprint, 60-seconds jog (7x)
- 50-seconds sprint, 45-seconds jog (8x)
- 55-seconds sprint, 30-seconds jog (7x)
- 60-seconds sprint, 45-seconds jog (6x)
