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Malawatavi
@cloudyday78
Here is a 20-day workout plan designed to help you shape your body and lose weight. It includes daily exercise descriptions, routines, and tips on proper technique. You will need to repeat a structured cycle each week: πŸƒ Monday: Cycle A πŸ€Έβ€β™‚οΈ Tuesday: Cycle B πŸ‹οΈ Wednesday: Cycle C 🚴 Thursday: Cycle A 🀼 Friday: Cycle B πŸ€Έβ€β™€οΈ Saturday: Cycle C πŸšΆβ€β™€οΈ Sunday: Rest Repeat for three weeks (20 days total, including rest days). πŸ‘ Cycle A: Focus on full-body workouts and cardio. πŸ‘‰ Goal: Burn calories, build muscle, and improve endurance. Exercises: 1. Push-ups Sets: 3 Reps: 10-15 Technique: Keep your body straight, lower your chest to the floor, and push up. 2. Bodyweight Squats Sets: 3 Reps: 15 How to: Stand with your feet shoulder-width apart, back straight, lower your hips to knee level, return to starting position.
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Malawatavi pfp
Malawatavi
@cloudyday78
3. Mountain Climber Sets: 3 Reps: 20 on each leg How to: Start in a push-up position, quickly pull your knees to your chest, one at a time. 4. Plank Sets: 3 Time: 30 seconds How to: Keep your elbows under your shoulders, body straight, core engaged. πŸ‘ Cycle B: Lower Body and Core πŸ‘‰ Goal: Strengthen and tone your legs and core, stimulate fat burning. Exercises: 1. Reverse lunges Sets: 3 Repetitions: 10 on each leg Technique: Step back with one leg, lower your hips to a 90Β° angle at both knees, return to the starting position. 2. Glute bridges Sets: 3 Repetitions: 15 Technique: Lie on your back, feet on the floor, lift your hips, tensing your glutes, and lower yourself. 3. Crunches Sets: 3 Repetitions: 20 (10 on each side) Technique: Sit, lean back, rotate your body from side to side, keeping your hands together. 4. High knee raises Sets: 3 Time: 30 seconds Technique: Run in place, quickly lifting your knees to your chest.
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Malawatavi pfp
Malawatavi
@cloudyday78
πŸ‘ Circuit C: Upper Body and Conditioning πŸ‘‰ Purpose: Strengthening the arms, shoulders, and upper back. Exercises: 1. Triceps Dips (on a chair or bench) Approaches: 3 Repetitions: 10-12 Technique: Stand with your back to a chair and place your hands on it. Lean on the chair, bend your knees. Bend your elbows and lower yourself. There is no need to lower yourself all the way down, as this can cause damage to your shoulder joint. Without bending your back and straightening your shoulders, straighten your arms and rise to the starting position. 2. Superman Approaches: 3 Repetitions: 15 Technique: Lie face down, lift your arms/legs off the floor, pause, and lower yourself. 3. Jumping Jacks Sets: 3 Repetitions: 30 Technique: Jump your legs out to the sides, arms above your head, return to the starting position. 4. Bicycle Crunches Sets: 3 Repetitions: 20 (10 on each side) Execution: Lie on your back, pedal with your legs, touching your elbow to the opposite knee.
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Malawatavi pfp
Malawatavi
@cloudyday78
πŸ‘ Rest day (Sunday) * Light stretching or walking. Tips for maximum results * Perform each circuit as a single unit: move from one exercise to the next with minimal rest. After completing all exercises, rest for 1 minute and repeat 2 more times (3 circuits in total per workout). * Maintain a calorie deficit: Nutrition is the key to weight loss. Combine this plan with a healthy diet. * Progress: Increase the number of reps or sets as you get stronger.
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