If you have been scrolling through Instagram looking through motivational photos and blogs but still feel like you have no time or , maybe you just don't feel like doing some of the workouts suggested then i have the perfect workout for beginners which you can do in half an hour! This workout does work i do it myself and it was created by my personal trainer its easy and simple i do it three times a day four times a week, you will see results within 2-4 weeks
WEEK ONE :
round one:
30 crunches :3 reps
30 V-ups : 3 reps
30 Russian twists : 3 reps
30 bicycles :3 reps
30 second plank :3 reps
round two:
15 lunges each leg : 3 reps
30 squats :3 reps
30 mountain climbers : 3 reps
30 push ups : 3 reps
Repeat round one and two three times with in each set that you do and repeat at least two or three times a day to accomplish the start of your fitness routine :)
Here is a directional workout that is quite fun and works incredibly well with consistency. If some of these workouts are unknown to you there are tutorials on how to do it properly through google :)
WEEK TWO:
20 push-ups : 3 reps
25 lunges on each leg : 3 reps
15 towel/shirt pull ups : 3 reps
20 step ups : 3 reps
25 squats : 3 reps
30 minutes of boxing
1 minute plank : 3 reps
1 minute wall sit : 3 reps
100-200 jump rope : 3 reps
20 one arm rows: 3 reps
25 russian twists: 3 reps
35 v-ups : 3 reps
Cool down and stretch :) do this 3-6 times a week results will show 2-4 weeks followed with a good diet
WEEK THREE:
Break theses routines into five days:
Monday-
run for two minutes, walk for two minutes- alternate for fourteen minutes
20 squats : 3 reps
20 lunges : 3 reps
30 second plank: 3 reps
40 second wall sit : 3 reps
Tuesday-
25 squats : 3 reps
run two minutes, walk two minutes- alternate for fourteen minutes
20 sit ups : 3 reps
30 second plank : 3 reps
40 second wall sit : 3 reps
Wednesday-
run two minutes, walk two minutes- alternate for fourteen minutes
30 jumping jacks : 3 reps
30 butt kicks : 3 reps
30 second plank: 3 reps
40 second wall sit : 3 reps
Thursday-
25 crunches: 3 reps
run two minutes, walk two minutes-alternate for fourteen minutes
20 sit ups : 3 reps
35 second plank : 3 reps
40 second wall sit : 3 reps
Friday-
run two minutes, walk two minutes- alternate for fourteen minutes
40 jumping jacks : 3 reps
30 butt kicks : 3 reps
30 squats : 3 reps
40 second plank : 3 reps
WEEK FOUR :
Monday-
walk two minutes, run two minutes- alternate for sixteen minutes
30 squats : 3 reps
30 lunges : 3 reps
40 second plank : 3 reps
10 push ups : 3 reps
40 second wall sit: 3 reps
Tuesday-
40 jumping jacks : 3 reps
30 sit ups : 3 reps
40 butt kicks : 3 reps
run two minutes,walk two minutes- alternate for sixteen minutes
40 second plank : 3 reps
40 second wall sit : 3 reps
Wednesday-
run two minutes, walk two minutes- alternate for sixteen minutes
35 crunches : 3 reps
30 sit ups : 3 reps
30 lunges : 3 reps
30 second plank : 3 reps
30 squats : 3 reps
Thursday-
run two minutes, walk two minutes- alternate for sixteen minutes
35 butt kicks: 3 reps
15 push ups : 3 reps
60 jumping jacks : 3 reps
30 second wall sit : 3 reps
30 squats : 3 reps
Friday-
35 crunches : 3 reps
30 lunges : 3 reps
run two minutes, walk two minutes- alternate for sixteen minutes
30 squats : 3 reps
30 second wall sit : 3 reps
30 second plank : 3 reps
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