This excellent no-gym exercise plan (workout plan) will help you to shred additional pounds and pick up muscles. The prescribed span of exercise is around 45 minutes to 1 hour. On the off chance that you are apprentice you should begin with 30 minutes of activity.
Are You ready?
Bellow is 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
Tip: Take a rest during the weekends!
Bonus:
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)
Original article and pictures take womens-fitness.org site
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