Sunday, December 1, 2019

Beginner workout week 4

Hey guys

Welcome back to my blog.
If this is your first time reading my blog
Welcome to the blog





This week we will be doing week 4/6 of 
the beginner workout routines. There is 
only 2 more weeks left of this beginner routines.

These workouts are more or less the same 
as the last few weeks. They are 10-15 min 
long and easy to do , you can do them anytime of the day.

Remember you can do your choice of 
4500 steps or 10-15min walk with your 
workout each day. Before each workout 
I do a 2 min warmup exercise.

Week 4
Day 1

15 Jumping Jack's
10 Leg raises
10 Squats
10 Calf raise
10 Butt kicks

15 Jumping Jack's
10 Leg raises
10 Squats
10 Calf raise
10 Butt kicks

2min One place jog
40sec Plank

Day 2

10 Mountain climber
10 Arm circles
10 Butt kicks
10 Squats
  8 Sit ups

10 Mountain climber
10 Arm circles
10 Butt kicks
10 Squats
  8 Sit ups

2min One place jog
40sec Wall sit



Day 3

15 Jumping Jack's
15 Bird dog (Left side)
10 Calf raise
10 Arm circles
  8 Sit ups

15 Jumping Jack's
15 Bird dog (Right side)
10 Calf raise
10 Arm circles
  8 Sit ups

2min One place jog
40sec Plank



Day 4

10 Hip raises
10 Butt kicks
10 Squats
10 Leg raises
15 Jumping Jack's

10 Hip raises
10 Butt kicks
10 Squats
10 Leg raises
15 Jumping Jack's

2min One place jog
40sec Wall sit



Day 5

10 Mountain climber
10 Arm circles
15 Bird dog (Left side)
15 Hip raises
10 Tricep dips

10 Mountain climber
10 Arm circles
15 Bird dog (Left side)
15 Hip raises
10 Tricep dips

2min One place jog
40sec Plank



Day 6

10 Squats
10 Calf raises
10 Leg raises
  8 Sit ups
15 Jumping Jack's

10 Squats
10 Calf raises
10 Leg raises
  8 Sit ups
15 Jumping Jack's

2min One place jog
40sec Wall sit



Day 7

Rest



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Love Cass❤

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