Weekly Workout Plan Check-list

If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert kingjames Gbamis―is for you.

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Monday: Cardio

• Do 30 minutes of cardio
  Try 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.

Tuesday: Arms

• Biceps curls, 10 reps
• Triceps kick-backs, 10 reps
• Shoulder presses, 10 reps
• Repeat this circuit two more times.

Wednesday: Abs and Obliques

• Crunches, 20 reps
• Bicycle crunches, 20 reps
• Oblique crunches, 20 reps
• Plank, hold for 30 seconds
• Side plank, hold for 30 seconds on each side

Thursday: Lower Body

• Walking lunges, 10 reps on each leg
• Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
• Calf raises, 30 raises with both legs, then 15 on each leg
• Jump squat, 10 reps
• Repeat this circuit two more times.

Friday: Cardio

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

Saturday and Sunday

• Rest.

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