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:
🏃 Monday: Cycle A
🤸♂️ Tuesday: Cycle B
🏋️ Wednesday: Cycle C
🚴 Thursday: Cycle A
🤼 Friday: Cycle B
🤸♀️ Saturday: Cycle C
🚶♀️ Sunday: Rest
Repeat for three weeks (20 days total, including rest days).
👍 Cycle A: Focus on full-body workouts and cardio.
👉 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. 1 reply
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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.
👍 Cycle B: Lower Body and Core
👉 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 90° 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. 1 reply
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👍 Circuit C: Upper Body and Conditioning
👉 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. 1 reply
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