Weekly Workout Plan Checklist

Do 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Bicep curls, 10 reps 

Shoulder presses, 10 reps 

Crunches, 20 reps 

Oblique crunches, 20 reps 

Side plank, hold for 30 seconds on each side 

Walking lunges, 10 reps on each leg 

Calf raises, 30 raises with both legs, then 15 on each leg 

Repeat this circuit two more times. 

30 minutes of cardio of your choice See Monday for more details.

Rest.