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  • Exercices To Lose

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    The document outlines a 4 day exercise plan to lose weight, with each day consisting of a warm up, various high intensity interval training exercises done in circuits with short rest periods, and a cool down walk. Day 1 focuses on bodyweight exercises like squats, mountain climbers, and jumping jacks. Day 2 adds in exercises like kickers and planks. Day 3 includes lunges, pushups, crunches and squats. Day 4 returns to exercises like kickers and burpees, and adds jump rope intervals and a short run.

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    The document outlines a 4 day exercise plan to lose weight, with each day consisting of a warm up, various high intensity interval training exercises done in circuits with short rest periods, and a cool down walk. Day 1 focuses on bodyweight exercises like squats, mountain climbers, and jumping jacks. Day 2 adds in exercises like kickers and planks. Day 3 includes lunges, pushups, crunches and squats. Day 4 returns to exercises like kickers and burpees, and adds jump rope intervals and a short run.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    32 views4 pages

    Exercices To Lose

    Uploaded by

    api-708620617
    The document outlines a 4 day exercise plan to lose weight, with each day consisting of a warm up, various high intensity interval training exercises done in circuits with short rest periods, and a cool down walk. Day 1 focuses on bodyweight exercises like squats, mountain climbers, and jumping jacks. Day 2 adds in exercises like kickers and planks. Day 3 includes lunges, pushups, crunches and squats. Day 4 returns to exercises like kickers and burpees, and adds jump rope intervals and a short run.

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    © All Rights Reserved
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    of 4

    EXERCISES TO LOSE WEIGHT

    1ST DAY

    Warm up
    10 Jumping squats
    2X

    15'’ rest

    45'’ Mountain climbers


    15'’ rest
    2X

    10 Burpees
    20'’ rest
    2X

    45'’ Jumping jacks


    15'’ rest
    2X

    1' walking to cool down


    1X
    EXERCISES TO LOSE WEIGHT
    2ND DAY

    Warm up
    35'’ Bottom kickers and
    2X

    high knees
    15'’ rest

    15 Criss cross
    20'’ rest
    2X

    40'’ Plank
    20'’ rest
    2X

    30'’ side plank


    20'’ rest

    3' Jump rope


    15'’ rest
    2X

    2' walking to cool down


    1X
    EXERCISES TO LOSE WEIGHT
    3RD DAY

    Warm up
    15 Lunges each leg
    2X

    15'’ rest

    10 Push ups
    15'’ rest
    2X

    20 crunches
    15'’ rest

    20'’ squats
    20'’ rest
    2X

    Running 0,5 km in 5'


    2X

    2' walking to cool down


    1X
    EXERCISES TO LOSE WEIGHT
    4TH DAY

    Warm up
    35'’ Bottom kickers
    2X

    15'’ rest

    10 walking planks
    20'’ rest
    2X

    15 Burpees
    20'’ rest
    2X

    4' Jump rope


    15'’ rest
    2X

    2' walking to cool down


    1X

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