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4 Weeks To A Better Body! 4 WEEK PLAN TO GET FIT ♥

posted in Health & Fitness
07/08/2015
  • MONDAY

    Let's target your bum, arms and legs! If you aren't familiar with one of these exercises, a quick google search will get you on your way.

    - 20 minutes of cardio activity
    - 20 squats
    - 20 lunges
    - 25 deadlifts
    - 40 crunches
    - 40 reverse curls

    DRINK WATER! Plenty of fruits and veggies, and don't snack on empty calories!

  • TUESDAY

    Time to target your chest and arms.

    - 20 minutes of cardio activity
    -15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.
    - 20 chest presses
    - 20 chair dips
    - 40 biceps curls (20 per arm)

  • WEDNESDAY

    Targeting your back and shoulders!

    - 20 minutes of any cardio you'd like
    - 25 jumping jacks, holding any kind of weight in each hand
    - 20 lateral raises
    - 40 front raises (20 per arm)
    - 20 shoulder presses

  • THURSDAY

    Targeting your bum, legs and abs.

    - 20 minutes of any cardio you'd like
    - 30 donkeys (15 per leg)
    - 15 squats
    - 20 pelvic lifts
    - 40 oblique twists

  • FRIDAY

    Target your trouble spots! Think of this as a work-on-your-weakness-day. :)

    Do 20 minutes of cardio. Then, if your arms need more sculpting than other areas of your body, repeat Tuesday's workout. If your back and shoulders feel especially weak, do Wednesday's workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday's workout again. This way, you won't be repeating the same moves you did yesterday, which can be tough on your muscles.

  • DON'T FORGET TO BE A DOL AND LIKE THIS! ♥♥♥

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