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  • Exercise Program

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    Jade Agda
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    This 4-week workout program aims to help users lose weight with only 10 minutes of exercise per day and no equipment needed. Each week consists of 5-7 days of exercises like rolls, pushups, planks, squats, lunges, crunches, and bicycles, with a warm up and cool down. The intensity increases each week by adding more reps or exercises, with rest days included. The goal is to complete this short, bodyweight circuit daily to lose weight in 4 weeks through low-intensity but consistent exercise.

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    Exercise-Program

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    This 4-week workout program aims to help users lose weight with only 10 minutes of exercise per day and no equipment needed. Each week consists of 5-7 days of exercises like rolls, pushups, planks, squats, lunges, crunches, and bicycles, with a warm up and cool down. The intensity increases each week by adding more reps or exercises, with rest days included. The goal is to complete this short, bodyweight circuit daily to lose weight in 4 weeks through low-intensity but consistent exercise.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views2 pages

    Exercise Program

    Uploaded by

    Jade Agda
    This 4-week workout program aims to help users lose weight with only 10 minutes of exercise per day and no equipment needed. Each week consists of 5-7 days of exercises like rolls, pushups, planks, squats, lunges, crunches, and bicycles, with a warm up and cool down. The intensity increases each week by adding more reps or exercises, with rest days included. The goal is to complete this short, bodyweight circuit daily to lose weight in 4 weeks through low-intensity but consistent exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    LOST YOUR WEIGHT IN 4 WEEKS

    No Equipment, 10 Minutes/Day

    1st Week 2nd Week 3rd Week. 4th Week

    Day 1 Day 1 Day 1 Day 1


    * Warm up * Warm Up * Warm Up * Warm Up
    * 5 Rolls Up * 10 Push - Ups * 10 sec. Squats * 10 Leg Raises
    * 5 Ankle Reach * 10 sec. Plank * 10 sec. Lunges * Crunches
    * 5 Leg Lifts * 10 sec. Crunch * 10 sec. Bicycle * 5 min. Run
    * Cool Down * Cool Down * Cool Down * Cool Down
    Day 2 Day 2 Day 2 Day 2
    * Warm Up * Warm Up * Warm Up * Warm Up
    * 5 Rolls Up * 10 Push - Ups * 10 sec. Squats * 10 Leg Raises
    * 5 Ankle Reach * 10 sec. Plank * 10 sec. Lunges * Crunches
    * 5 Leg Lifts * 10 sec. Crunch * 10 sec. Bicycle * 5 min. Run
    * Cool Down * Cool Down * Cool Down * Cool Down
    Day 3 Day 3 Day 3 Day 3
    REST REST REST REST
    Day 4 Day 4 Day 4 Day 4
    * Warm Up * Warm Up * Warm Up * Warm Up
    * 5 Rolls Up * 10 Push - Ups * 10 sec. Squats * 10 Leg Raises
    * 5 Ankle Reach * 10 sec. Plank * 10 sec. Lunges * Crunches
    * 5 Leg Lifts * 10 sec. Crunch * 10 sec. Bicycle * 5 min. Run
    * Cool Down * Cool Down * Cool Down * Cool Down
    Day 5 Day 5 Day 5 Day 5
    * Warm Up
    * Warm Up * Warm Up * Warm Up
    * 5 Rolls Up
    * 10 Push - Ups * 10 sec. Squats * 10 Leg Raises
    * 5 Ankle Reach
    * 10 sec. Plank * 10 sec. Lunges * Crunches
    * 5 Leg Lifts
    * 10 sec. Crunch * 10 sec. Bicycle * 5 min. Run
    * Cool Down
    * Cool Down * Cool Down * Cool Down

    Day 6 Day 6 Day 6 Day 6


    REST
    REST REST REST

    Day 7 Day 7 Day 7 Day 7


    * Warm Up
    * Warm Up * Warm Up * Warm Up
    * 5 Rolls Up
    * 10 Push - Ups * 10 sec. Squats * 10 Leg Raises
    * 5 Ankle Reach
    * 10 sec. Plank * 10 sec. Lunges * Crunches
    * 5 Leg Lifts
    * 10 sec. Crunch * 10 sec. Bicycle * 5 min. Run
    * Cool Down
    * Cool Down * Cool Down * Cool Down

    Olalia, Richelle Ann R.


    Bped 2

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