Gym Lovers

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Workout Guidance

Abs

Chest

Arms

Legs

Back

Whole Body Exercise

Monthly Exercise Plan

1st to 15th Exercise plan

Perform the 20-minute cardio routine outlined above.

For this basic strength-training workout, you’ll do 1 set of 15 reps of each of the nine exercises listed below, resting briefly between exercises as needed.

 

The workout targets all the muscles in the body, including the chest, shoulders, arms, back, hips, glutes, and thighs. It’s short and simple—a great way for beginners to get started with strength training. 

Today you’ll do the same 20-minute cardio routine as Day 1, followed by the 10 lower-body stretches included in this Lower body Stretching  Workout.

For today’s workout, you’ll go through the following eight yoga poses, holding each for 3 to 5 breaths. Do the workout anytime you like—it will refresh you in the morning and help you unwind before bed.

 

Take your time when performing each exercise and focus on your breath: Breathe in and out through the nose, taking the air in through the back of your throat. Do each pose at least once.

Today’s workout involves the basic strength-training workout you did on Day 2. As before, perform 1 set of 15 reps for each exercise, resting briefly between moves as needed. If you feel that’s too easy, you can always add another set or use heavier weights.

Today’s cardio workout involves interval training, which is when you alternate work sets (working at a higher intensity) with rest sets using the perceived exertion scale to monitor your intensity. This workout can be done on any cardio machine.

Break day

25-minute cardio

 Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets.

 Beginner intervals level 2

Basic yoga

Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets.

25-minute cardio

Break day

30-minute cardio

16th to 20th Exercise plan

30-minute cardio

Beginner total-body strength level 2; perform each exercise for 1 set of 15 reps.

Beginner intervals level 3

Yoga on the ball

Beginner total-body strength level 2; perform each exercise for 1 set of 15 reps.

30-minute cardio

Break day

30-minute cardio

eginner total-body strength level 2; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets.

Interval workout level 3

Yoga on the ball

Beginner total-body strength level 2; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets.

30-minute cardio

Break day

To continue making progress, you need to change things up, what’s called exercise adaption. Change can come in a variety of ways including modifying weights, repetitions, intensity, speed, duration, variations on exercises, and more. You only have to make one change at a time to make a difference and continue reaching new goals.

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