challenge yourself
Instead of walking any form of Aerobic exercise can be substituted for 45min.
An example of sets of reps is :
2 sets of 2 reps = 70 Jumping Jack 2 times. 140 in total
Short breaks in between sets to regain energy and increase stamina
timeline
Day 1
45 minutes walking,10 jumping jacks,8 squats
DAY 2
45 minutes walking,15 jumping jacks,8 squats,8 Push-ups
Day 3
45 minutes walking,20 jumping jacks,8 squats,8 Push-ups,8 Bent-over rows
DAY 4
45 minutes walking,25 jumping jacks,8 squats,8 Push-ups,8 Bent-over rows,20 seconds Plank
Day 5
Rest
Day 6
45 minutes walking,30 jumping jacks,8 squats,8 Push-ups,8 Bent-over rows,20 seconds Plank
Day 7
45 minutes walking,35 jumping jacks,10 squats,10 Push-ups,10 Bent-over rows,25 seconds Plank
Day 8
45 minutes walking,40 jumping jacks,12 squats,12 Push-ups,12 Bent-over rows,30 seconds Plank
Day 9
45 minutes walking,50 jumping jacks,15 squats,15 Push-ups,15 Bent-over rows,35 seconds Plank
Day 10
Rest
Day 11
45 minutes walking,70 jumping jacks,8 squats,8 Push-ups,8 Bent-over rows,8 Overhead Presses,35 seconds Plank
Day 12
45 minutes walking,80 jumping jacks,10 squats,10 Push-ups,10 Bent-over rows,10 Overhead Presses,40 seconds Plank
Day 13
45 minutes walking, 90 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 45 seconds Plank
Day 14
45 minutes walking, 100 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 50 seconds Plank
Day 15
Rest
Day 16
45 minutes walking, 110 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 40 seconds Plank
Day 17
45 minutes walking, 120 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 12 Biceps Curls, 12 Sit ups, 45 seconds Plank
Day 18
45 minutes walking, 130 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 50 seconds Plank
Day 19
45 minutes walking, 140 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 55 seconds Plank
Day 20
Rest
Day 21
45 minutes walking, 2 rep of 2 set, 70 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 30 seconds Plank
Day 22
45 minutes walking, 2 rep of 2 set, 80 jumping jacks, 12 squats, 12 Push-ups, 12 Bent-over rows, 12 Overhead Presses, 12 Biceps Curls, 12 Sit ups, 35 seconds Plank
Day 23
45 minutes walking, 2 rep of 2 set, 90 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank
Day 24
45 minutes walking, 2 rep of 2 set, 100 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 45 seconds Plank
Day 25
Rest
Day 26
45 minutes walking, 3 rep of 3 set, 50 jumping jacks, 10 squats, 10 Push-ups, 10 Bent-over rows, 10 Overhead Presses, 10 Biceps Curls, 10 Sit ups, 30 seconds Plank
Day 27
45 minutes walking, 3 rep of 3 set, 60 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank
Day 28
45 minutes walking, 3 rep of 3 set, 70 jumping jacks, 15 squats, 15 Push-ups, 15 Bent-over rows, 15 Overhead Presses, 15 Biceps Curls, 15 Sit ups, 40 seconds Plank
Day 29
45 minutes walking, 3 rep of 3 set, 75 jumping jacks, 18 squats, 18 Push-ups, 18 Bent-over rows, 18 Overhead Presses, 18 Biceps Curls, 18 Sit ups, 45 seconds Plank
Day 30
Yes… You made it. Weldone.
we make a great team
companionship through competition
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam.
Master class
challenge yourself
By joining our Master class you recieve full access to materials that would speed up your weight loss system more than you can ever imagine. To get started click the link below and thank me later.
