Valentin Bosioc
Every Monday
- Wall sit-25 seconds
- Squats-20
- Push-ups-5
- Crunches-25
- Sit ups-10
- Lunges-15
- Plank-15 seconds
- Jumping jacks-5
- Butt kicks-10
Every Tuesday
- Crunches-10
- Push-ups-10
- Jumping jacks-10
- Squats-10
- Push-ups-10
- Lunges-25
- Wall sit-45 seconds
- Push-ups-10
- Butt kicks-20
- Plank-30 seconds
READ: 12 Week No-Gym Home Workout Plan!
Every Wednesday
- Squats-15
- Wall sit-35 seconds
- Jumping jacks-50
- Sit ups-30
- Crunches-30
- Butt kicks-25
- Plank-40 seconds
- Lunges-25
- Push-ups-10
Every Thursday
- Lunges-15
- Crunches-20
- Sit ups-50
- Plank-30 seconds
- Squats-35
- Jumping jacks-25
- Wall sit-60 seconds
- Butt kicks-35
- Push-ups-20
Every Friday
- Squats-25
- Crunches-30
- Plank-60 seconds
- Sit ups-40
- Push-ups-30
- Jumping jacks-55
- Lunges-60
- Butt kicks-50
- Wall sits-45 seconds
READ: Lose Weight Fast With This Full Body Cardio Routine
Cardio
- Week 1 – sprint(30 seconds), jog(30 seconds), 5 repetitions
- Week 2 – sprint(35 seconds), jog(45 seconds), 6 repetitions
- Week 3 – sprint(45 seconds), jog(45 seconds), 7 repetitions
- Week 4 – sprint(50 seconds), jog(45 seconds), 8 repetitions
- Week 5 – sprint(55 seconds), jog(30 seconds),7 repetitions
- Week 6 – sprint(60 seconds), jog(45 seconds),6 repetitions
- Week 7 – sprint(65 seconds), jog(60 seconds), 5 repetitions
- Week 8 -sprint(70 seconds), jog(45 seconds), 6 repetitions
- Week 9 – sprint(75 seconds), jog(35 seconds), 7 repetitions
- Week 10 – sprint(80 second), jog(45 seconds), 8 repetitions
Don’t forget to pair the exercises with the cardio. You need to rest during the weekends so that the body can repair.
