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Leg Day ? Lunges ? Squats ? Slow Mountain Climbers 12 reps, 4 sets, 2 min rest between sets
Day 1
Fat Burn ? 25 Jumping Jacks ? 25 High Knees ? 25 Jumping Jacks ? 25 High Knees 5 sets, 2 min rest btw sets
Day 2
REST
Day 3
Abs Day ? Crunches ? Russian Twists ? Scissor Kicks 12 reps, 4 sets, 1 min rest between sets
Day 4
REST
Day 5
Leg Day
Day 6
? Squats
? Side Leg Raises
? Donkey Kicks
? 15 reps, 4 sets, 2 min rest
between sets
Arms Day ? 12 Tricep Dips ? 3 Pushups ? 12 Tricep Dips ? 3 Pushups ? 12 Tricep Dips 4 sets, 2 min rest btw sets
Day 7
REST
Day 8
Fat Burn ? 2 min walk ? 1 min run, 1 min walk ? 2 min run, 2 min walk ? 3 min run, 3 min walk ? 4 min run, 4 min walk ? 3 min walk
REST
Day 13
Leg Day ? Curtsy lunge ? Jump squats ? Side leg raises 20 reps, 4 sets, 2 min rest between sets
Day 14
REST
Day 9
REST
Day 10
Butt and Abs ? Leg raises ? Scissors ? Crunches ? Glute Bridges 15 reps, 4 sets, 2 min rest between sets
Day 11 Fat Burn ? 20 min jog or run
Day 15
Abs and Core
Day 16
? 30 sec elbow plank
? 15 sec right-side plank
? 15 sec left-side plank
? 30 sec elbow plank
5 sets, 2 min rest between sets
Arms Day ? 15 Tricep Dips ? 4 Pushups ? 15 Tricep Dips ? 4 Pushups ? 15 Tricep Dips 5 sets, 2 min rest btw sets
Day 17
REST
Day 12 Day 18
Fat Burn ? Jumping Jacks ? Plank Jacks ? Burpees 20 reps, 5 sets, 2 min rest between sets
Day 19
REST
Day 20
Leg Day ? Lunges ? Squats ? Slow Mountain Climbers 20 reps, 5 sets, 2 min rest between sets
Day 21
Abs Day ? Crunches ? Russian Twists ? Scissor Kicks 20 reps, 5 sets, 2 min rest between sets
Day 22
REST
Day 23
Strength Day
Day 24
? Squat hold
? Elbow plank
? Hollow body hold
30 seconds, 3 sets, 2 min rest
between sets
Day 25 Arms Day
Day 26 Fat Burn
Day 27
Day 28 Butt and Abs
Day 29 Stretch
Day 30
? 20 Tricep Dips
? 30 min jog or run
? Leg raises
? Toe touches
? 5 Pushups
? Scissors
? Glute stretch
REST
? 20 Tricep Dips
REST
? Crunches
? Hamstring stretch
? 5 Pushups
? Glute Bridges
? Triceps stretch
? 20 Tricep Dips 5 sets, 2 min rest btw sets
Go You! Good Job!
20 reps, 5 sets, 2 min rest between sets
? Calf stretch 1 min each. CONGRATS!
Get More At
Lunges
High Knees
Burpees
Plank Jacks
Mountain Climbers
Squats
Side Leg Raises
Elbow Plank
Glute Bridges
Jumping Jacks
Scissor Kicks
Side Plank Russian Twists
Tricep Dips
A Special Note
Thank you for downloading this free workout guide. I hope you found it helpful.
If so, please tell a friend about Koboko Fitness. You can also help support my work
by shopping at .
Thank You, Kola
Get More At
Crunches
Donkey Kicks
Push Ups
Leg Raises
Curtsy Lunges
Jump Squats
Squat Hold
Hollow Body Hold
A Special Note
Thank you for downloading this free workout guide. I hope you found it helpful.
If so, please tell a friend about Koboko Fitness. You can also help support my work
by shopping at .
Thank You, Kola
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