✅ Recommended Plan Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day) Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day) Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day) Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day) ✅ Following along with this video means completing all exercises = 1 round ✅ Repeat for 2-4 Rounds for a complete workout ........................................................................................ 🟡 Duration: 30 minutes 💪 Exercises quantity: 30 🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest 🧘 Equipment: your body ........................................................................................ ⏳ Timecodes 00:00 - Cheerleader Clap Backhand Swing 01:05 - Stepback Pulldown 02:05 - Arm Tuck Side Bend L 03:05 - Arm Tuck Side Bend R 04:05 - Up And Down 05:05 - Dancer Bend 06:05 - Front Slam 07:05 - Side Bend Arm Stretch R 08:05 - Side Bend Arm Stretch L 09:05 - Standing Back Stretch 10:05 - Arms Lift Leg Kickback 11:05 - Stepback Flap 12:05 - Behind The Head Clap 13:05 - Palm Press Back 14:05 - Front and Back Arms Rotation 15:05 - Stepback with Push 16:05 - Back Leg Lift Jack 17:05 - Standing Reach Up Back Rotation Stretch R 18:05 - Standing Reach Up Back Rotation Stretch L 19:05 - Standing Back Squeeze 20:05 - Stationary Arms Throw 21:05 - Backhand Raise 22:05 - Standing Behind Sky Reach 23:05 - Archer Stepback 24:05 - Back Kick Heel Touches 25:05 - Twist Stepback 26:05 - Stepback with Hands Raise 27:05 - Bodyweight Standing Shrug 28:05 - Chest Pull Back 29:05 - Chest Pull Back 30:02 - Recommended plan ........................................................................................ 🚩 Make sure to Like, Favorite and Share this video and Subscribe if you haven't do so already. Stay tuned! ........................................................................................ #weightlossworkout ........................................................................................ Disclaimer: A physician or other healthcare professional should be consulted before beginning this or any other fitness program. 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. Consult your physician or health care provider before beginning this fitness program. At any time during your workout, you should stop immediately if you experience weakness, dizziness, pain, or shortness of breath. Health, fitness, and nutrition information is offered on this site solely for educational purposes. This information is not meant to replace professional medical advice, diagnosis, or treatment, and does not replace it.
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