Free Workout Plan #5

This basic free workout plan is a three day, body weight only plan is designed to increase your metabolism and burn fat through body weight resistance exercises interspersed with cardio intervals. It is full body program. Perform the workouts every other day, alternating the workouts each time, with 2 days rest after the third workout of the week.

For example, if your first workout is Monday, then you should workout on Monday, Wednesday, and Friday. Tuesday, Thursday, Saturday, and Sunday would be rest days.

This is a circuit routine where you perform the exercises in sequence. You should do one set of every exercise in the list, then repeat the circuit for the second set.

There are 2 minute cardio intervals between exercises. Choose the cardio equipment of your choice (Treadmill, Stair Climber, Elliptical Trainer, etc.). At the end of each workout, you will have completed 20 minutes of cardio work.

You should rest only as much as needed to complete the circuit(target: rest only long enough to move from station to station). Perform each exercise with a 2-0-1 tempo (that is, 2 seconds down, no pause, 1 second up).

Workout Schedule
Day	Workout
Day 1	Full Body Workout
Day 2	Rest
Day 3	Full Body Workout
Day 4	Rest
Day 5	Full Body Workout
Day 6	Rest
Day 7	Rest

Bodyweight Workout
Exercise	Sets	Reps
Push Ups	2	15, 15
Cardio Interval	2	2 min, 2 min
Chair Dips	2	15, 15
Cardio Interval	2	2 min, 2 min
Walking Lunges	2	16, 16
Cardio Interval	2	2 min, 2 min
Squat Jumps	2	15, 15
Cardio Interval	2	2 min, 2 min
Reverse Crunch	2	15, 15
Standard Crunch	2	25, 25

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