30 Day Workout Plan - Koboko Fitness

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Leg Day

? Lunges

? Squats

? Slow Mountain Climbers

12 reps, 4 sets, 2 min rest

between sets

Day 1

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 19

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

Day 14

Day 20

Day 26

Arms Day

? 20 Tricep Dips

? 5 Pushups

? 20 Tricep Dips

? 5 Pushups

? 20 Tricep Dips

5 sets, 2 min rest btw sets

Abs Day

? Crunches

? Russian Twists

? Scissor Kicks

12 reps, 4 sets, 1 min rest

between sets

Day 4

Fat Burn

? 20 min jog or run

Butt and Abs

? Leg raises

? Scissors

? Crunches

? Glute Bridges

15 reps, 4 sets, 2 min rest

between sets

Day 11

Day 16

Abs and Core

? 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

Day 21

Leg Day

? Lunges

? Squats

? Slow Mountain Climbers

20 reps, 5 sets, 2 min rest

between sets

Abs Day

Day 22

? Crunches

? Russian Twists

? Scissor Kicks

20 reps, 5 sets, 2 min rest

between sets

Day 27

Day 28

Fat Burn

? 30 min jog or run

Day 6

Leg Day

? Squats

? Side Leg Raises

? Donkey Kicks

? 15 reps, 4 sets, 2 min rest

between sets

REST

REST

Day 15

Day 5

Day 10

Day 9

REST

REST

Day 25

REST

REST

Day 8

Leg Day

? Curtsy lunge

? Jump squats

? Side leg raises

20 reps, 4 sets, 2 min rest

between sets

Day 3

Day 2

REST

Day 13

Fat Burn

? Jumping Jacks

? Plank Jacks

? Burpees

20 reps, 5 sets, 2 min rest

between sets

Fat Burn

? 25 Jumping Jacks

? 25 High Knees

? 25 Jumping Jacks

? 25 High Knees

5 sets, 2 min rest btw sets



REST

Go You! Good Job!

Day 12

Day 18

REST

Day 23

REST

Day 29

Butt and Abs

? Leg raises

? Scissors

? Crunches

? Glute Bridges

20 reps, 5 sets, 2 min rest

between sets

Strength Day

Day 24

? Squat hold

? Elbow plank

? Hollow body hold

30 seconds, 3 sets, 2 min rest

between sets

Stretch

? Toe touches

? Glute stretch

? Hamstring stretch

? Triceps stretch

? Calf stretch

1 min each. CONGRATS!

Day 30

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Lunges

Squats

High Knees

Side Leg Raises

Burpees

Elbow Plank

Plank Jacks

Side Plank

Mountain Climbers

Tricep Dips

A Special Note

Glute Bridges

Jumping Jacks

Scissor Kicks

Russian Twists

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

A Special Note

Curtsy Lunges

Jump Squats

Squat Hold

Hollow Body Hold

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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