Weight Loss & Tone - Day 3 (15th-21st April)
🌞Warm up🌞
3 rounds of
30 seconds on each :
high knee run - run on the spot knees up high
burpees
lunges
heel kicks - run on the spot, heels to butt
fast step ups to a low step
🏃♂️Workout
2 rounds
40 seconds work 20 seconds rest of
1️⃣
wall sit
deadlift - 30kg/50kg
back squat - (weights as above if possible, if not make it a moderately heavy weight for you)
push press - “
2️⃣
Dumbbell front raises - 6kg/ 10kg (or more- should be moderately heavy)
Chest press - challenging weight
lateral raises -6kg/ 10 kg (or more)
shoulder press - challenging weight
jumping jacks / star jumps
3️⃣
sit ups
bicep curl - 8 kg / 12.5kg (or more)
bent over row - 8kg/ 12.5kg (or more)
reverse flys - 8kg/ 12.5kg (“)
step ups / Box jumps - 6-8 planks