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mepr_name'S FITNESS PLAN

Day 1

FULL BODY RESISTANCE

Tricep Dips

TRICEP DIPS

3 Sets of 20

Bicep Curl

BICEP CURLS

3 Sets of 20

SQUATS

3 sets of 20

Kneeling Abductor Raise Left

KNEELING ABDUCTOR RAISE LEFT

3 sets of 20

Kneeling Abductor Raise Right

KNEELING ABDUCTOR RAISE RIGHT

3 sets of 20

COMMANDO PLANKS

3 sets of 40 seconds

BICYCLE CRUNCHES

3 sets of 40 seconds

CARDIO

CHOOSE ONE

Running

RUNNING

30 Minutes, Moderate to High Effort

Stair Climbing

STAIR CLIMBING

30 Minutes, Moderate to High Effort

Biking

BIKING

30 Minutes, Moderate to High Effort

TARGET BELLY FAT

TARGET HIP AND THIGH FAT

LOSE EVENLY DISTRIBUTED FAT

BICYCLE CRUNCHES

3 sets of 40 seconds

COMMANDO PLANKS

3 sets of 40 seconds

Scissor Kicks

SCISSOR KICKS

3 sets of 40 seconds

Supermans

SUPERMANS

3 sets of 20

Russian Twists

RUSSIAN TWISTS

3 sets of 40 seconds

Mountain Climbers

MOUNTAIN CLIMBERS

3 sets of 40 seconds

Alternating Glute Bridge Hold

ALTERNATING GLUTE BRIDGE HOLD

3 sets of 20

SQUATS

3 sets of 20

Mountain Climbers

MOUNTAIN CLIMBERS

3 sets of 40 seconds

Lunges

LUNGES

3 sets of 20

Kneeling Abductor Raise Left

KNEELING ABDUCTOR RAISE LEFT

3 sets of 20

Kneeling Abductor Raise Right

KNEELING ABDUCTOR RAISE RIGHT

3 sets of 20

BICYCLE CRUNCHES

3 sets of 40 seconds

COMMANDO PLANKS

3 sets of 40 seconds

Mountain Climbers

MOUNTAIN CLIMBERS

3 sets of 40 seconds

Lunges

LUNGES

3 sets of 20

Tricep Dips

TRICEP DIPS

3 Sets of 20

Push Up

PUSH UPS

3 Sets of 20

REST DAY

FULL BODY RESISTANCE

Tricep Dips

TRICEP DIPS

3 Sets of 20

STANDING REVERSE FLY

3 Sets of 20

Alternating Glute Bridge Hold

ALTERNATING GLUTE BRIDGE HOLD

3 sets of 20

Mountain Climbers

MOUNTAIN CLIMBERS

3 sets of 40 seconds

BICYCLE CRUNCHES

3 sets of 40 seconds

Scissor Kicks

SCISSOR KICKS

3 sets of 40 seconds

CARDIO

CHOOSE ONE

Running

RUNNING

30 Minutes, Moderate to High Effort

Stair Climbing

STAIR CLIMBING

30 Minutes, Moderate to High Effort

Biking

BIKING

30 Minutes, Moderate to High Effort

REST DAY

FULL BODY RESISTANCE

Tricep Dips

TRICEP DIPS

3 Sets of 20

Bicep Curl

BICEP CURLS

3 Sets of 20

SQUATS

3 sets of 20

Kneeling Abductor Raise Left

KNEELING ABDUCTOR RAISE LEFT

3 sets of 20

Kneeling Abductor Raise Right

KNEELING ABDUCTOR RAISE RIGHT

3 sets of 20

COMMANDO PLANKS

3 sets of 40 seconds

BICYCLE CRUNCHES

3 sets of 40 seconds

CARDIO

CHOOSE ONE

Running

RUNNING

30 Minutes, Moderate to High Effort

Stair Climbing

STAIR CLIMBING

30 Minutes, Moderate to High Effort

Biking

BIKING

30 Minutes, Moderate to High Effort

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