✅ Recommended Plan<br />Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day)<br />Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day)<br />Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day)<br />Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day)<br />✅ Following along with this video means completing all exercises = 1 round<br />✅ Repeat for 2-4 Rounds for a complete workout<br />........................................................................................<br />🟡 Duration: 30 minutes<br />💪 Exercises quantity: 30<br />🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest<br />🧘 Equipment: your body<br />........................................................................................<br />⏳ Timecodes<br />00:00 - Swimmer Kicks<br />01:05 - Front Plank Toe Tap<br />02:05 - Elbow Push up<br />03:05 - Quarter Sit up<br />04:05 - Front Plank with Arm Lift<br />05:05 - Lying Full Leg raise L<br />06:05 - Lying Full Leg raise R<br />07:05 - Front Plank with Arm and Leg Lift<br />08:05 - Prone Press Swan<br />09:05 - Lying Leg Raise to Side<br />10:05 - Side Plank (beginner) L<br />11:05 - Side Plank (beginner) R<br />12:05 - Side Plank Leg raise L<br />13:05 - Side Plank Leg raise R<br />14:05 - Dead Bug<br />15:05 - Yin Yang Leg Lift<br />16:05 - Standing Hip Saggital Rotation with Shoulders Transverse Flexion<br />17:05 - Double Punch Knee Raise<br />18:05 - Side to Side Bicep Curl<br />19:05 - Arms Circle Knee Raise<br />20:05 - Standing Behind Sky Reach<br />21:05 - Ski Runners<br />22:05 - High Knee Twist<br />23:05 - Hands up Side Step<br />24:05 - Knee Raise Side Jabs<br />25:05 - 4 Coners Side Step<br />26:05 - Ear to Knee Side Bend<br />27:05 - Side Bend Arm Stretch L<br />28:05 - Side Bend Arm Stretch R<br />29:05 - Twist March<br />30:02 - Recommended plan<br />........................................................................................<br />🚩 Make sure to Like, Favorite and Share this video and Subscribe if you haven't do so already. Stay tuned!<br />........................................................................................<br />#weightlossworkout <br />........................................................................................<br />Disclaimer:<br />A physician or other healthcare professional should be consulted before beginning this or any other fitness program.<br />In particular, this is true if you (or members of your family) have a history of high blood pressure, heart disease, or if you have experienced chest pain during exercise or within the past month while not physically active, smoking, having high cholesterol, being obese, or having bone or joint problems that are aggravated by physical activity.<br />Consult your physician or health care provider before beginning this fitness program.<br />At any time during your workout, you should stop immediately if you experience weakness, dizziness, pain, or shortness of breath.<br />Health, fitness, and nutrition information is offered on this site solely for educational purposes.<br />This information is not meant to replace professional medical advice, diagnosis, or treatment, and does not replace it.
