✅ 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
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🟡 Duration: 30 minutes
💪 Exercises quantity: 30
🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest
🧘 Equipment: your body
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⏳ 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
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#weightlossworkout
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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.
