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).

 

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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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