The document outlines a 4-week workout plan consisting of stretching, cardio, HIIT, and strength training workouts from October 3 to October 30. Each day includes 10 minutes of morning and evening stretching. Workouts range from 15 to 45 minutes and include various combinations of cardio, abs, arms, back, core, and full body exercises using equipment or bodyweight. Rest days with only stretching or light jump rope are scheduled periodically throughout the weeks.
The document outlines a 4-week workout plan consisting of stretching, cardio, HIIT, and strength training workouts from October 3 to October 30. Each day includes 10 minutes of morning and evening stretching. Workouts range from 15 to 45 minutes and include various combinations of cardio, abs, arms, back, core, and full body exercises using equipment or bodyweight. Rest days with only stretching or light jump rope are scheduled periodically throughout the weeks.
The document outlines a 4-week workout plan consisting of stretching, cardio, HIIT, and strength training workouts from October 3 to October 30. Each day includes 10 minutes of morning and evening stretching. Workouts range from 15 to 45 minutes and include various combinations of cardio, abs, arms, back, core, and full body exercises using equipment or bodyweight. Rest days with only stretching or light jump rope are scheduled periodically throughout the weeks.
- 30 Minutes Workout 10 min Cardio workout 10 min abs workout 10 min HIIT (No Equipment) Monday October 4, 2021 - Stretching 10 min (Morning and Evening) - 20 Minutes Workout 10 min Toned Arms & Upper Body Workout (No Equipment) 10 min Arms & Back workout Tuesday October 5, 2021 - Stretching 10 min (Morning and Evening) - 35 Minutes Workout 15 min HIIT workout 10 min Cardio workout 10 min abs workout Wednesday October 6, 2021 - Stretching 10 min (Morning and Evening) - 15 min cardio jump rope - Rest Day Thursday October 7, 2021 - Stretching 10 min (Morning and Evening) - 35 Minutes Workout 10 Cardio Workout 15 HIIT workout 10 min abs workout Friday October 8, 2021 - Stretching 10 min (Morning and Evening) - 35 min workout 15 min small waist & round butt workout 10 min abs workout 10 min Butt workout Saturday October 9, 2021 - Stretching 10 min (Morning and Evening) - 15 min Cardio Jump rope - Rest day Sunday October 10, 2021 - Stretching 10 min (Morning and Evening) - 35 min workout 15 HIIT workout 10 min core & upper body burn workout 10 min abs workout Monday October 11, 2021 - Stretching 10 min (Morning and Evening) - 35-minute workout 10 min cardio workout 15 min butt workout 10 min Hip Dips workout Tuesday October 12, 2021 - Stretching 10 min (Morning and Evening) - 30 Minute workout 20 HIIT workout 10 min abs workout Wednesday October 13, 2021 - Stretching 10 min (Morning and Evening) - Rest day Thursday October 14, 2021 - Stretching 10 min (Morning and Evening) - 30 min workout 10 min cardio workout 10 min core and upper body burn workout 10 min ab workout Friday October 15, 2021 - Stretching 10 min (Morning and Evening) - 35 min workout 20 min HIIT workout 15 min small waist and round butt workout Saturday October 16, 2021 - Stretching 10 min (Morning and Evening) - 15 min cardio jump rope - Rest day Sunday October 17, 2021 - Stretching 10 min (Morning and Evening) - 45 min workout 10 min cardio workout 15 min HIIT workout 10 min abs workout 10 min Hip Dips workout Monday October 18, 2021 - Stretching 10 min (Morning and Evening) - 38 min workout 10 min cardio workout 10 min core & upper body workout 10 arms and back workout 8 min Lower abs workout Tuesday October 19, 2021 - Stretching 10 min (Morning and Evening) - 40 min workout 20 min HIIT workout 10 min HIIT workout 10 min abs workout Wednesday October 20, 2021 - Stretching 10 min (Morning and Evening) - 15 min cardio jump rope - Rest day Thursday October 21, 2021 - Stretching 10 min (Morning and Evening) - 35 min workout 10 min HIIT workout 15 min HIIT workout 10 min abs workout Friday October 22, 2021 - Stretching 10 min (Morning and Evening) - 30 min workout 10 min core & upper body workout 10 min Toned arms & upper body workout (No Equipment) 10 min abs workout Saturday October 23, 2021 - Stretching 10 min (Morning and Evening) - 40 min workout 10 min cardio workout 20 min HIIT workout 10 min abs workout Sunday October 24, 2021 - Stretching 10 min (Morning and Evening) - Rest Day Monday October 25, 2021 - Stretching 10 min (Morning and Evening) - 35 min workout 15 min HIIT workout 10 min abs workout 10 min butt workout Tuesday October 26, 2021 - Stretching 10 min (Morning and Evening) - 20 min workout 10 min arms and back workout 10 min toned arms & upper body workout (No Equipment) Wednesday October 27, 2021 - Stretching 10 min (Morning and Evening) - 40 min workout 10 min HIIT workout 20 min HIIT workout 10 min abs workout Thursday October 28, 2021 - Stretching 10 min (Morning and Evening) - 15 min cardio jump rope - Rest day Friday October 29, 2021 - Stretching 10 min (Morning and Evening) - 30 min Workout 20 min core & upper body workout 10 min abs workout Saturday October 30, 2021 - Stretching 10 min (Morning and Evening) - 33 min workout 25 min full body workout 8 min Lower abs workout
Wall Pilates and Fitball: Quick & Easy – A Comprehensive Guide for Beginners, Intermediates, and Advanced - Step by Step Fully Illustrated + 200 Exercises: HOME FITNESS, #1