A wourkout plan designed to target specific fitness elements, intended for any levels of proficency.
| Monday (Legs) | Tuesday (Abs/Core) | Wednesday (Arms) | Thursday (Cardio) | Friday (Combo) | Saturday/Sunday (Your Choice) |
|---|---|---|---|---|---|
| Stretching and warm-up | Stretching and warm-up | Stretching and warm-up | Stretching and warm-up | Stretching and warm-up | Choose from day 1-5. |
| 20 sumo squats | 20 standing oblique twists | 25 push-ups | 50 jumping jacks | 10 squats and 10 sumo squats | / |
| 25 squats | 30 sec floor plank | 20 wall tricep pushes | 30 sec sprint in place | 10 standing oblique twists | / |
| Repeat above then march in place for 20 sec | repeat above | repeat above | repeat above | march in place for 20 sec | / |
| Stretch muscles | march in place for 20 seconds | march in place for 20 seconds | march in place for 20 seconds | march in place for 20 seconds | / |
| 20 backward and 20 forward lunges | stretch muscles | stretch muscles | stretch muscles | 20 push-ups | / |
| relax | relax | relax | relax | 25 jumping jacks | / |
| / | / | / | / | march in place for 20 seconds | / |
| / | / | / | / | stretch muscles and relax | / |
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