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20 leg raises x3.
30 day workout plan cardio. All it takes is 30 minutes three times per week to get in a great effective full body workout. Day 4 thursday 12 squats x 3. Day 3 wednesday cardio workout walk outside or on the treadmill for 40 minutes at a brisk pace. How to do the 30 day cardio challenge at the end of your regular exercise routine add at least one set of each of the following exercises.
12 backward lunges 6 each leg x3. Keep up the intensity and don t skip a single day. 20 russian twists x 3. You ll be amazed at what you can accomplish in 30 days.
Each day you will have a set number and kind of exercises that need to be completed. Fat burn 25 jumping jacks 25 high knees 25 jumping jacks 25 high knees5 sets 2 min rest btw sets. Workout plan for beginners. 20 step ups x 3.
The key here is to work hard for a short amount of time. Stick to the routine and push forward even on days there is a lack of motivation. You ll work on your endurance speed and power to help you become a stronger runner by the time the month is up. 30 second plank hold x3.
10 triceps dips x3. Stick to routine avail of a free 30 day workout plan so that sticking to routines is easier. Aim for at least 30 seconds per exercise for week one. Warner suggests a pre workout meal about a half hour before training.
Each day for one month you ll be doing a different workout comprised of bodyweight movements weights running plyometrics and other forms of cardio and strength. The best 30 day plan. Combine high intensity intervals and steady state cardio throughout the week for a well rounded cardio workout plan that improves cardiovascular health. Post workout look for a combo of carbs protein and healthy fats such as eggs whole wheat toast and a few slices of free range turkey and don t skip or go too long between meals.
In the end the results will be worth it. Leg day lunges squats slow mountain climbers12 reps 4 sets 2 min rest between sets. 12 push ups on the knees x 3. This 30 day challenge from trainer and ultramarathoner robin arzon is designed to take the dread out of the treadmill once and for all with fun and challenging intervals and bodyweight moves.
Follow this strength and cardio plan to get fit and strong. Each week throughout the 30 days of hiit program you ll be given a new four exercise circuit.
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