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2 Weeks Effective Working Out Plan


Day 1: Back to Basics-Bodyweight Workout

Duration: 20 minutes

  • Squat
  • Push-up
  • Butterfly sit-up
  • Alternating T-plank
  • Alternating side lunge

 

Day 2: At Home-Cardio

Duration: 20 minutes

  • Side Shuffle with High-Knee
  • Ali shuffle
  • 180 Jump Squat
  • Jab and Bounce
  • Alternating Knee Hug
  • Alternating Lunge Jump
  • Invisible Jump Rope
  • Arm Circles
  • Bunny Hop
  • Kick Crunch

 

Day 3: No-equipment-Arms and Abs

Duration: 20 minutes

  • Push-up to Side Plank
  • Seated Russian Twist
  • Elbow Side Plank with Pulse
  • Pilates Scissors
  • Slow Mountain Climber
  • T-Cross Sit-Up
  • Side-Walking Plank
  • Standing Elbow to Knee
  • Up-Down Plank

 

Day 4: Leg-blasting Cardio

Duration: 25 minutes

  • Standing Knee High
  • Active Hamstring Stretch
  • Gate Swing with a Twist
  • Alternating Reverse Lunge and Reach
  • Plank with Alternating Arm Circles

Perform each exercise for a minute and do all of them twice.

 

Day 5: Stretchy rest day

Duration: 15 minutes

  • Light Cardio
  • Run in Place
  • Perform Jumping Jacks

 

Day 6: Bodyweight Burner

Duration: 20 minutes

  • Active Hamstring Stretch
  • Alternating Reverse Lunge with Scarecrow Arms
  • Calf Rocks into Small Hops
  • Trunk Twist

Repeat circuit twice

 

Day 7: At-Home Cardio

Duration: 20 minutes

  • Side Shuffle with High-Knee
  • Ali shuffle
  • 180 Jump Squat
  • Jab and Bounce
  • Alternating Knee Hug
  • Alternating Lunge Jump
  • Invisible Jump Rope
  • Arm Circles
  • Bunny Hop
  • Kick Crunch


Day 8: Plank Challenge

Duration: 20 minutes

  • Elbow Plank with Side Top
  • Plank with Shoulder Top
  • Side Elbow Plank with Twist on Right
  • Side Elbow Plank with Twist Left
  • Spiderman Plank

 

Day 9: Full-Body Burner with Weights

Duration: 30 minutes

  • Squat and Press (5, 10, 15 and 20 reps)
  • Push-Up and Rotate (4, 8, 10 and 12 reps, alternating sides)
  • Bicycle Crunch (10, 20, 30 and 40 reps, alternating sides)

 

Day 10: Full-Body Stretching Routine

Duration: 15 minutes

  • Active Hamstring Stretch
  • Standing Quad Stretch
  • Chest Opener with Forward Bend
  • IT Band stretch
  • Dawn Dog
  • Runner’s Lunge
  • Lunch with Reach and Twist
  • Kneeling Quad Stretch
  • Seated Forward Bend
  • Seated Twist
  • Figure Four
  • Low-Back Release

 

Day 11: Lean Body, Sexy Legs Cardio

Duration: 30 minutes

  • Ladder Run
  • High Knees
  • Running on spot
  • Under the Fence Shuffle
  • Frog Jumper
  • Skater
  • Push-up and Plank Jack
  • Push-up Walk

 

Day 12: Arms and Abs with Weights

Duration: 25 minutes

  • Standing March (use lighter weight)
  • Wood chopper
  • Lying Overhead Reach with Leg Lower
  • Bicep Curl and Twist

 

Day 13: At-Home Cardio

Duration: 20 minutes

  • Side Shuffle with High-Knee
  • Ali shuffle
  • 180 Jump Squat
  • Jab and Bounce
  • Alternating Knee Hug
  • Alternating Lunge Jump
  • Invisible Jump Rope
  • Arm Circles
  • Bunny Hop
  • Kick Crunch

 

Day 14: Full-Body Stretching Routine

Duration: 15 minutes

  • Active Hamstring Stretch
  • Standing Quad Stretch
  • Chest Opener with Forward Bend
  • IT Band stretch
  • Dawn Dog
  • Runner’s Lunge
  • Lunch with Reach and Twist
  • Kneeling Quad Stretch
  • Seated Forward Bend
  • Seated Twist
  • Figure Four
  • Low-Back Release

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