✅ 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 - Cheerleader Clap Backhand Swing<br />01:05 - Stepback Pulldown<br />02:05 - Arm Tuck Side Bend L<br />03:05 - Arm Tuck Side Bend R<br />04:05 - Up And Down<br />05:05 - Dancer Bend<br />06:05 - Front Slam<br />07:05 - Side Bend Arm Stretch R<br />08:05 - Side Bend Arm Stretch L<br />09:05 - Standing Back Stretch<br />10:05 - Arms Lift Leg Kickback<br />11:05 - Stepback Flap<br />12:05 - Behind The Head Clap<br />13:05 - Palm Press Back<br />14:05 - Front and Back Arms Rotation<br />15:05 - Stepback with Push<br />16:05 - Back Leg Lift Jack <br />17:05 - Standing Reach Up Back Rotation Stretch R<br />18:05 - Standing Reach Up Back Rotation Stretch L<br />19:05 - Standing Back Squeeze<br />20:05 - Stationary Arms Throw<br />21:05 - Backhand Raise<br />22:05 - Standing Behind Sky Reach<br />23:05 - Archer Stepback <br />24:05 - Back Kick Heel Touches <br />25:05 - Twist Stepback <br />26:05 - Stepback with Hands Raise <br />27:05 - Bodyweight Standing Shrug <br />28:05 - Chest Pull Back <br />29:05 - Chest Pull Back <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.
