- Weekly workout schedule for weight loss at home how to#
- Weekly workout schedule for weight loss at home pdf#
- Weekly workout schedule for weight loss at home plus#
Weekly workout schedule for weight loss at home how to#
See VIDEO instructions on how to do a crunch correctly.ġ) Lie flat on a mat on your back, with knees bent and feet on the floor, hip width apart.Ģ) Place your hands behind your head.
See VIDEO instructions on how to do a plank correctly.ġ) Get on a mat as if you are about to do a push up.Ģ) Your hands ought be slightly wider than your shoulder.ģ) Bend your elbows with your forearms placed on the mat.Ĥ) Tighten your abdominals and glutes while keeping your body in a straight line.ĥ) Hold this position with toes pressed into the floor for the set time. See VIDEO instructions on how to do a squat correctly.ġ) Stand with your feet hip width apart, with your arms down by your side.Ģ) Look straight ahead, squat down, and keep your knees in line with your feet.ģ) For balance, raise your arms out in front of you as you lower into a squat.Ĥ) Tighten your buttock and core and keep your spine neutral at all times.ĥ) Squat until your hip is lower than your knees and never let your knees go over your toes.Ħ) Pause then squeeze your glutes as you move back to the #1 position. Here is a breakdown of your cardio workout week by week.ġst week: do 5 sets of a 30-second sprint followed by a 30-second jog.Ģnd week: six sets of a 35-second sprint followed by a 45-second jog.ģrd week: seven sets of a 45-second sprint followed by a 60-second jog.Ĥth week: eight sets of a 50-second sprint followed by a 45-second jog.ĥth week: seven sets of a 55-second sprint followed by a 30-second jog.Ħth week: six sets of a 60-second sprint followed by a 45-second jog.ħth week: five sets of a 65-second sprint followed by a 60-second jog.Ĩth week: six sets of a 70-second sprint followed by a 45-second jog.ĩth week: seven sets of a 75-second sprint followed by a 30-second jog.ġ0th week: eight sets of a 80-second sprint followed by a 45-second jog.ġ1th week: seven sets of a 85-second sprint followed by a 50-second jog.ġ2th week: eight sets of a 90-second sprint followed by a 55-second jog. Repeat this circuit for 2-3 times, with 1 minute rest between series. The 12-week workout plan incorporates a set of 9 exercises for Monday to Friday.
Weekly workout schedule for weight loss at home plus#
source: LiveStrong 10 Tips To Get Amazing Results In 12 WeeksĤ) Print 7 day keto meal plan & cheat sheetĥ) Eat plenty of fruit and vegetables to boost fiber intakeĦ) Print the love handles workout below and do the workoutħ) Consume mostly water and cut down on alcoholĨ) Print healthy eating grocery list and shop smartĩ) Print meal plan template to keep you organizedġ) 9 exercises plus cardio plan for increased fat lossĢ) Instructions on how to perform each exerciseģ) Infographic with visual instructions to follow onlineĤ) Print PDF available at the end of the infographic 12 Week Workout Plan Instructions By incorporating vigorous and consistent workouts into your daily routine and making specific eating adjustments, you can at least come close to losing 30 pounds in 12 weeks. A healthy weight-loss rate is 1 to 2 pounds per week.
Losing 30 pounds in 12 weeks is a difficult and yet realistic goal.
Weekly workout schedule for weight loss at home pdf#
Healthy Living Starts Here login learn more Scroll Below To See Tips, Full Instructions Along With Our Printable PDF For The 12 Week Workout Plan How Much Can I Lose In 12 Weeks?
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