When you want to make a success and make your body look perfect, you need to have a good plan and discipline. Today we are offering you perfect plan that will last for two and a half months and will help you lose the weight. And discipline is more than needed – there is no success overnight – that only in your dreams. Find the right time and start exercising.
Here is our 10-week plan for you.
Monday
- Wall sit-25 seconds
- Squats-20
- Push-ups-5
- Crunches-25
- Butt kicks-10
- Sit ups-10
- Lunges-15
- Plank-15 sec.
- Jumping jacks-5
Tuesday
- 10 Crunches,
- push-ups,
- jumping jacks,
- squats,
- 25 lunges,
- wall sit – 45 sec.,
- push-ups 10,
- 20 butt kicks and
- plank – 30 sec.
Wednesday
- Squats-15
- Wall sit-35 sec
- Jumping jacks-50
- Plank-40 sec.
- Sit ups-30
- Crunches-30
- Push-ups-10
- Butt kicks-25
- Lunges-25
Thursday
- Lunges-15
- Crunches-20
- Sit ups-50
- Plank-30 seconds
- Squats-35
- Jumping jacks-25
- Wall sit-60 seconds
- Butt kicks-35
- Push-ups-20
Friday
- Squats-25
- Crunches-30
- Plank-60 seconds
- Sit ups-40
- Push-ups-30
- Jumping jacks-55
- Lunges-60
- Butt kicks-50
- Wall sits-45 seconds
Cardio
- 1st week – sprint(30 sec, jog(30 sec), 5 repetitions
- 2nd week – sprint(35 sec), jog(45 sec), 6 repetitions
- 3rd week – sprint(45 sec), jog(45 sec), 7 repetitions
- 4th week – sprint(50 sec), jog(45 sec), 8 repetitions
- 5th week – sprint(55 sec), jog(30 sec),7 repetitions
- 6th week – sprint(60 sec), jog(45 sec),6 repetitions
- 7th week – sprint(65 sec), jog(60 sec), 5 repetitions
- 8th week -sprint(70 sec), jog(45 sec), 6 repetitions
- 9th week – sprint(75 sec), jog(35 sec), 7 repetitions
- 10th week – sprint(80 sec), jog(45 sec), 8 repetitions
Source: losingweightdone.com
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