Fast Fab Summer Bod! 7 Day Week Schedule To That Fast Sexy Body You've Craved. by Jessica Hartt - Musely
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Fast Fab Summer Bod! 7 Day Week Schedule To That Fast Sexy Body You've Craved.

posted in Health & Fitness
  • Monday

    -- start with a running warm up for 10 mins, doesn't matter if its in place, around the house or outside as long as it gets that heart pumping. Then proceed with the excises.

    -- wall sit (60 secs)

    --calf-raises (100) with or without dumbbells

    -- sumo squats (100)

    --cross jumping jacks (30)

    --bridges ( 20 and hold for 5 secs each )

    --hollow hold (60 secs)

  • Tuesday

    Again start with your 10 min running warm up.

    --bicycles (20)


    -- straddle v-up (35)

    --plank (60 secs)

    --donkey kicks (20 each leg)

    --lunges (10 each leg)

  • Wednesday

    Again with your running warm up, but this time try 15 mins.

    -- side leg raise ( 100 each leg)

    -- bent over arm row ( 50 each arm)

    --chair dips (50)

    --leg raises ( 40)

    --reverse crunches (40)

    --squats (100)

  • Thursday

    Do your 15 mins running warm up, remember your only losing if the hearts pumping so this just gets you to a jump start.

    --calf raise - knee high (15 each)

    --wall sit (2 mins)

    -- straddle v-ups ( 35)

    --cross jumping jacks (50)

    --donkey kicks (standing) - ( 30 each leg)

    --sumo squats (100)

    -- bridges (20 hold each for 5 secs )

  • Friday

--Rest day ! But still do a 15 mins running warm up!

    --Rest day ! But still do a 15 mins running warm up!
  • Saturday

    Do a 10 min run warm up

    --hollow hold ( 2 mins)

    -- crunches (50)

    -- side leg raises ( 100 each leg)

    -- calf raises (50)

    -- donkey kicks ( 50 each )

    --straddle v-ups ( 30)

  • Sundays

    Easy day, start with a 15 mins running warm up.

    -- wall sit (2mins)

    -- plank ( 60 secs)

    -- hollow hold (60secs)

    -- squats (150)

    - standing donkey kicks ( 20 each leg)

    - crunches (30)

  • Try to excel at the numbers as the weeks go on. Maybe upping the numbers by 10 or 15 :) thanks hope you enjoyed :) oh and if your not sure what some of the workouts are, just check google:) lots of examples and even modified and advanced examples :)


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