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 - “

plank hold

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

🏵Cool down

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