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    Kleford John Bate
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    The document outlines a 4-week exercise program to lose weight, consisting of high-intensity interval training exercises done for 45 seconds per set with 15 seconds of rest in between. The program increases the number of sets per exercise each week, starting with 1 set in the first week and building up to 3 or 4 sets by the fourth week. Exercises include planks, squats, pushups, lunges, and crunches.

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    The document outlines a 4-week exercise program to lose weight, consisting of high-intensity interval training exercises done for 45 seconds per set with 15 seconds of rest in between. The program increases the number of sets per exercise each week, starting with 1 set in the first week and building up to 3 or 4 sets by the fourth week. Exercises include planks, squats, pushups, lunges, and crunches.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    12 views1 page

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Uploaded by

    Kleford John Bate
    The document outlines a 4-week exercise program to lose weight, consisting of high-intensity interval training exercises done for 45 seconds per set with 15 seconds of rest in between. The program increases the number of sets per exercise each week, starting with 1 set in the first week and building up to 3 or 4 sets by the fourth week. Exercises include planks, squats, pushups, lunges, and crunches.

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    © All Rights Reserved
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    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Dynamic Dynamic Dynamic Dynamic Dynamic Dynamic Dynamic


    Plank Plank Plank Plank Plank Plank Plank
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Air Squats Air Squats Air Squats Air Squats Air Squats Air Squats Air Squats
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Kneeling Kneeling Kneeling Kneeling Kneeling Kneeling Kneeling
    Pushups Pushups Pushups Pushups Pushups Pushups Pushups
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    High Knees High Knees High Knees High Knees High Knees High Knees High Knees
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Star Crunch Star Crunch Star Crunch Star Crunch Star Crunch Star Crunch Star Crunch
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Rare Lunges Rare Lunges Rare Lunges Rare Lunges Rare Rare Rare Lunges
    45sec/set 45sec/set 45sec/set 45sec/set Lunges Lunges 45sec/set
    45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Tuck Crunch Tuck Crunch Tuck Crunch Tuck Crunch Tuck Tuck Tuck Crunch
    45sec/set 45sec/set 45sec/set 45sec/set Crunch Crunch 45sec/set
    45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Glute Bridge Glute Bridge Glute Bridge Glute Bridge Glute Glute Glute Bridge
    45sec/set 45sec/set 45sec/set 45sec/set Bridge Bridge 45sec/set
    45sec/set 45sec/set
    15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest 15sec Rest
    Jumping Jumping Jumping Jumping Jumping Jumping Jumping
    Jacks Jacks Jacks Jacks Jacks Jacks Jacks
    45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set 45sec/set
    30 days challenge lose weight.

    1 week 1 set 3 rd week 3 set

    2nd week 2 set 4 th week 4 set or 3 set

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