Well its time to change your program and in this article i’ll represent you an amazing workout plan for you ! No matter how old are you, or if you’re a girl or a boy ! This intermediate plan will help you to keep improving your body.
Rest between sets is up to 2 minutes.
Warm up :
Warming up is a MUST before ANY workout ! Your workout will be : 2-5 minutes of whole body stretching, 2 sets of knee push ups, 1 minute of rope jumping. Okay, you’ve done your warm up, its time to go ahead to the intermediate workout plan !
Begginer workout plan |
|
Monday |
Exercise Sets and reps Crunches 3 sets of 8-30 reps Wide grip pull ups 3 sets of 3-8 reps Lunges 3 sets of 6-15 reps – each leg Push ups 3 sets of 8 reps Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Tuesday |
Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Wednesday |
Exercise Sets and reps Crunches 3 sets of 8-30 reps Wide grip pull ups 3 sets of 3-8 reps Lunges 3 sets of 6-15 reps – each leg Push ups 3 sets of 8 reps Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Thursday |
Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Friday |
Exercise Sets and reps Crunches 3 sets of 8-30 reps Wide grip pull ups 3 sets of 3-8 reps Lunges 3 sets of 6-15 reps – each leg Push ups 3 sets of 8 reps Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Saturday |
Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
Sunday |
Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming |
OK ! That's all !
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