Friday, December 2, 2016

2-Week Workout Plan to Lose Inches


2-Week Workout Plan to Lose Inches

Two-Week Workout Plan

Week One

Day 1
Complete five rounds.

Push-ups (10 reps)
Bodyweight squats (20 reps)
Forward lunges—each leg (5 reps)
Plank—side plank (each side) and traditional plank (30 seconds each)
Day 2

8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.
Try to increase your mileage over time. Don't push too far, too fast.

Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).

Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 
Complete five rounds.

Bodyweight squat (20 reps)
Leg raise (20 reps)
Lateral lunge (10 reps each leg)
Plank hold (30 seconds)
Rest for 30 seconds and start again.

Day 4
Complete four rounds.

Note: Do as many reps as you can in the allotted time.

Push-ups (60 seconds)
Side plank—right (30 seconds)
Side plank—left (30 seconds)
Incline push-ups (30 seconds)
Decline push-ups (30 seconds)
Rest for 60 seconds and start again.

2-Week Workout Plan to Lose Inches


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