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    Maricar Cabangan
    This document outlines a 30-day workout plan to achieve a bikini body. The plan consists of 6 different exercises: squats, side squats, squats with lifts, reverse crunches, basic crunches, and donkey kicks. Each day focuses on 3-4 of these exercises at increasing repetitions over the course of the month. Rest days are included on days 7, 15, 21, and 28 to allow for recovery. The goal of the progressive plan is to sculpt and tone the entire body for the beach.

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    Document 1

    Uploaded by

    Maricar Cabangan
    10 views2 pages
    This document outlines a 30-day workout plan to achieve a bikini body. The plan consists of 6 different exercises: squats, side squats, squats with lifts, reverse crunches, basic crunches, and donkey kicks. Each day focuses on 3-4 of these exercises at increasing repetitions over the course of the month. Rest days are included on days 7, 15, 21, and 28 to allow for recovery. The goal of the progressive plan is to sculpt and tone the entire body for the beach.

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    Problem and its setting

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    Document1

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    This document outlines a 30-day workout plan to achieve a bikini body. The plan consists of 6 different exercises: squats, side squats, squats with lifts, reverse crunches, basic crunches, and donkey kicks. Each day focuses on 3-4 of these exercises at increasing repetitions over the course of the month. Rest days are included on days 7, 15, 21, and 28 to allow for recovery. The goal of the progressive plan is to sculpt and tone the entire body for the beach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    10 views2 pages

    Document 1

    Uploaded by

    Maricar Cabangan
    This document outlines a 30-day workout plan to achieve a bikini body. The plan consists of 6 different exercises: squats, side squats, squats with lifts, reverse crunches, basic crunches, and donkey kicks. Each day focuses on 3-4 of these exercises at increasing repetitions over the course of the month. Rest days are included on days 7, 15, 21, and 28 to allow for recovery. The goal of the progressive plan is to sculpt and tone the entire body for the beach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    Goal: BIKINI BODY

    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6


    01 02 03 04 05 06
    *Squat-5 *Basic *Donkey *Squat-6 *Reverse *Donkey
    *Side crunh-10 kicks-10 *Side crunch-10 kicks-11
    squat-5 *Fire squat-6 *Fire
    *Squat&left hydrant-10 *squet&left hydrant-11
    lift-5 lift-6

    Day 7 DAY 8 Day 9 Day 10 Day 11 Day 12


    08 09 10 11 12
    07
    *Squat-7 *Basic *Donkey *Squat-8 *Reverse
    *Side crunch-12 kicks-12 *Side crunch-12
    *REST
    squat-7 *Fire squat-8
    *Squat&leg hydrant-12 *Squat&left
    lift-7 lift-8

    Day 13 Day 14 Day 15 Day 16 Day 17 Day 18


    13 14 15 16 17 18
    *Donkey *REST *Squat-9 *Basic *Donkey *Squat-10
    kicks-13 *Side crunh-14 kicks-14 *Side
    *Fire squat-9 *Fire squat-10
    hydrant-13 *Squat&leg hydrant-14 *Squat&leg
    lifft-9 lift-10

    Day 19 Day 20 Day 21 Day 22 Day 23 Day 24


    19 20 22 23 24
    21
    *Rverse *Donkey *Squat-11 *Basic *Donkey
    crunch-14 kicks-15 *Side crunch-16 kicks-16
    *REST
    *Fire squat-11 *Fire
    Hydrant-15 *Squat&left hydrant-16
    lift-11

    Day 25 Day 26 Day 27 Day 28 Day 29 Day 30


    25 26 27 29 30
    28
    *Squat-12 *Reverse *Donkey *Squat-13 Basic
    *Side crunch-16 kicks-17 *Side crunch-18
    *REST
    squat-12 *Fire squat-13
    *Squat&leg hydrant-17 *Squat&lest
    lift-12 lift-13

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