Monday: Cardio
• [ ] 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.
Tuesday: Arms
• [ ] Bicep curls, 10 reps
• [ ] Triceps kick-backs, 10 reps
• [ ] Shoulder presses, 10 reps
• [ ] Repeat this circuit two more times.
Wednesday: Abs and Obliques
• [ ] Crunches, 20 reps
• [ ] Bicycle crunches, 20 reps
• [ ] Oblique crunches, 20 reps
• [ ] Plank, hold for 30 seconds
• [ ] Side plank, hold for 30 seconds on each side
Thursday: Lower Body
• [ ] Walking lunges, 10 reps on each leg
• [ ] Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
• [ ] Calf raises, 30 raises with both legs, then 15 on each leg
• [ ] Jump squat, 10 reps
• [ ] Repeat this circuit two more times.
Friday: Cardio
• [ ] 30 minutes of cardio of your choice (see Monday for more details)
Saturday and Sunday
• [ ] Rest