Scribd
Upload
63 views1 page

Work Out Calendar

The document contains a 30-day workout plan broken into 30 sections, with each section listing different bodyweight exercises and their repetitions, followed by periods of jogging, walking, or rest. The goal of the plan is to lose weight through high-intensity interval training split into upper and lower body movements.

Uploaded by

Aspher Ian Gummong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
63 views1 page

Work Out Calendar

The document contains a 30-day workout plan broken into 30 sections, with each section listing different bodyweight exercises and their repetitions, followed by periods of jogging, walking, or rest. The goal of the plan is to lose weight through high-intensity interval training split into upper and lower body movements.

Uploaded by

Aspher Ian Gummong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

T C A

U L
O E
K

N
R

D
O

1 2 3 4

R A
W

40 Jumping Jacks 10 Burpees 5 min. Jog


15 Crunches 10 Mt. Climbers 10 min. Walk REST
15 Squats 10 Lunges 5 min Jog
8 Push Ups

5 6 7 8 9 10 11
20 Butt Kickers 5 min. Jog 10 Star Jumps 50 Flutter Kicks 5 min. Jog 45 Jumping Jacks
lOSE 20 Supermans
10 Tricep Dips
10 min. Walk 20 Russian Twist
REST
20 High Knees
10 Basketball
10 min. Walk 20 Crunches
5 min Jog 50 Calf Raises 5 min Jog 20 Squats
5 Inchworm Jumps 10 Push Ups
WEIGHT!
12 13 14 15 16 17 18
25 Butt Kickers 12 Star Jumps 5 min. Jog
10 Burpees 5 min. Jog
REST 10 Mt. Climbers 12 min. Walk 25 Supermans REST 25 Russian Twist 14 min. Walk
15 Tricep Dips 60 Calf Raises 5 min Jog
10 Lunges 5 min. Jog
6 Inchworm

19 20 21 22 23 24 25
55 Flutter Kicks 50Jumping Jacks 5 min. Jog 10Burpees 30 Butt Kickers
25 High Knees REST 22 Crunches 15 min. Walk 20 Mt. Climbers REST 28 Supermans
12 Basketball 24 Squats 5 min Jog 18 Lunges 20 Tricep Dips
Jumps 12 Push Ups

26 27 28 29 30
14 Star Jumps 60 Flutter Kicks
5 min. Jog 5 min. Jog
18 min. Walk
28 Russian Twist REST 30 High Knees
20 min. Walk
55 Calf Raises 14 Basketball
5 min Jog 5 min Jog
8 Inchworm Jumps

You might also like