✅ Recommended Plan Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day) Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day) Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day) Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day) ✅ Following along with this video means completing all exercises = 1 round ✅ Repeat for 2-4 Rounds for a complete workout ........................................................................................ 🟡 Duration: 30 minutes 💪 Exercises quantity: 30 🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest 🧘 Equipment: your body ........................................................................................ ⏳ Timecodes 00:00 - Swimmer Kicks 01:05 - Front Plank Toe Tap 02:05 - Elbow Push up 03:05 - Quarter Sit up 04:05 - Front Plank with Arm Lift 05:05 - Lying Full Leg raise L 06:05 - Lying Full Leg raise R 07:05 - Front Plank with Arm and Leg Lift 08:05 - Prone Press Swan 09:05 - Lying Leg Raise to Side 10:05 - Side Plank (beginner) L 11:05 - Side Plank (beginner) R 12:05 - Side Plank Leg raise L 13:05 - Side Plank Leg raise R 14:05 - Dead Bug 15:05 - Yin Yang Leg Lift 16:05 - Standing Hip Saggital Rotation with Shoulders Transverse Flexion 17:05 - Double Punch Knee Raise 18:05 - Side to Side Bicep Curl 19:05 - Arms Circle Knee Raise 20:05 - Standing Behind Sky Reach 21:05 - Ski Runners 22:05 - High Knee Twist 23:05 - Hands up Side Step 24:05 - Knee Raise Side Jabs 25:05 - 4 Coners Side Step 26:05 - Ear to Knee Side Bend 27:05 - Side Bend Arm Stretch L 28:05 - Side Bend Arm Stretch R 29:05 - Twist March 30:02 - Recommended plan ........................................................................................ 🚩 Make sure to Like, Favorite and Share this video and Subscribe if you haven't do so already. Stay tuned! ........................................................................................ #weightlossworkout ........................................................................................ Disclaimer: A physician or other healthcare professional should be consulted before beginning this or any other fitness program. In particular, this is true if you (or members of your family) have a history of high blood pressure, heart disease, or if you have experienced chest pain during exercise or within the past month while not physically active, smoking, having high cholesterol, being obese, or having bone or joint problems that are aggravated by physical activity. Consult your physician or health care provider before beginning this fitness program. At any time during your workout, you should stop immediately if you experience weakness, dizziness, pain, or shortness of breath. Health, fitness, and nutrition information is offered on this site solely for educational purposes. This information is not meant to replace professional medical advice, diagnosis, or treatment, and does not replace it.
