The only thing to keep in mind while following this plan in that you should keep away from high calories foods, drink plenty of water and have a cup of coffee an hour before you start these workouts. Enjoy!
Sunday
1. Push ups; 10 reps
2. Body weight squats; 20 reps
3. Forward lunges; 30 reps(15 each side)
4. Side planks; hold for 30 seconds
5. Traditional planks; hold for 30 seconds
Monday
1. 10 minutes of jogging, high-knees and butt kicks
2. 30 minutes of running
Tuesday
1. Body weight squats; 20 reps
2. Leg raise; 20 reps
3. Lateral lunges; 20 reps(10 for each leg)
4. Planks; hold for 30 seconds
Wednesday
You need this day for resting. Because your joints, muscle and body at large needs to recover
Thursday
1. Push ups; 60 seconds
2. Side planks; 30 seconds
3. Incline push ups; 30 seconds
4. Decline push ups; 30 seconds
Thursday
1. Jump squat; 50 reps
2. Sit-up; 50 reps
3. Push ups; 50 reps
4. Jump lunges; 40 reps(20 each leg)
Rest for 2 minutes and proceed with;
1. Russian twist; 30 seconds
2. Mountain climber; 30 seconds
Friday
1. 10 minutes of jogging, high-knees and butt kicks
2. 30 minutes of running
Saturday
1. Body weight squats; 20 reps
2. Leg raise; 20 reps
3. Lateral lunges; 20 reps(10 for each leg)
4. Planks; hold for 30 seconds
Proceed with your second and last week to greatness.
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