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1 Week Exercise Plan

Content by: Lee Agbohlah, BS in Kinesiology and Exercise Science

A great Exercise Plan for moderate intensity.

1 Week Exercise Plan

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Day 1
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SQUAT, 3X for 15-20 REPS
MODIFIED PUSH UPS or PUSH UPS, 3X for 8-12 REPS
INVERTED ROW, 3X for 8-12 REPS
GLUTE BRIDGES, 3X for 15-20
PLANKS, 3X for 20-30 SECS
RUSSIAN TWISTS, 3X for 20-30 SECS
REST AS NEEDED

Day 2
______________________
CARDIO
CHOOSE EITHER OPTION:
- WALK 30-45 MINS
- JOG 30 MINS
- BIKE 30 MINS
REST AS NEEDED

Day 3
______________________
LUNGES, 20-30 REPS
FRONT SHOULDER RAISES, 2X for 8-15 REPS
POST SHOULDER RAISES, 2X for 10-15 REPS
SINGLE LEG GLUTE BRIDGES, 10-12
DEAD BUG, 20- 30 SECS
BICYCLE CRUNCH, 20- 30 SECS
REST AS NEEDED

Day 4
______________________
CARDIO
CHOOSE EITHER OPTION:
- WALK 30-45 MINS
- JOG 30 MINS
- BIKE 30 MINS
REST AS NEEDED

Day 5
______________________
SQUAT, 3X for 15-20 REPS
MODIFIED PUSHUPS or PUSH UPS, 3X for 8-12 REPS
INVERTED ROW, 3X for 8-12 REPS
GLUTE BRIDGES, 3X for 15-20
PLANKS, 3X for 20-30 SECS
RUSSIAN TWISTS, 3X for 20-30 SECS
REST AS NEEDED

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Quick Tip!
Always stretch before exercising to warm up and avoid injury.

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