30 day workout plan you can download and print.Great 5 week workout plan you can do at home or at the gym.

30 Day Workout Plan

With the right combination of exercises and good eating habits, you can lose up to 10 pounds in a 30 day period. Below is a summary of the workout plan you will receive. Download your very own 30 day workout plan.  

Summary of 30 Day Workout Plan

 

 

Workout 1 Workout 2

1. Cardiovascular-Walking/Jogging

1.  Cardiovascular-Walking/Jogging

2.  Step Ups

2.  Jump Rope

3.  Jump Rope

3.  Cardiovascular-Walking/Jogging

4.  Chair Squats

4.  Crunches

5.  Dumbbell Bench Press

6.  Dumbbell Curls

7.  Dumbbell Rows

8.  Triceps Extensions

9.  Alternate Dumbbell Curls

10.  Crunches

11.  Cardiovascular-Walking/Jogging

 

10 Pound Weight Loss Routine

If your goal is a weight loss of 10 pounds, this workout is great for you. This workout has a combination of cardio and weightlifting exercises. You should do this workout 5 days a week with two days off. For the best results, do workout 1 on days 1, 3 and 5 and workout 2 on days 2 and 6.

10 Pound Weight Loss Routine

 

 Workout Schedule

 

Day 1

Workout 1

Day 2

Workout 2

Day 3

Workout 1

Day 4

Off

Day 5

Workout 1

Day 6

Workout 2

Day 7

Off

 

 

Workout 1

 

Exercise Time Procedure Level
Treadmill 15  minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes
Upright Bike 10 minutes Keep your rpms above 70 3
Stairstepper 10 minutes level 2
Treadmill (2nd time) 10 minutes

 

 

 

 

Workout 2

 

Exercise Time Procedure Sets Reps Rest time
Treadmill 20  minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes
Leg Extension 3 20 35 seconds
Leg Curls 3 15 35 seconds
Lying Leg Press 3 20 40 seconds
Machine Tricep Pushdowns 3 15 35 seconds
Machine Preacher Curls 3 15 40 seconds
Back Narrow Machine Rows 3 20 35 seconds
Stairstepper 7 minutes
Elliptical Glider 10 minutes Stay above 120 strides per minute

 

 

Great 5 week workout plan

If you need a great 5 week workout plan, try the attached e-book. This workout routine should be done 5 days a week. Two days cardio and three day cardio and weights. When you download this 5 week workout plan, go to page 39 to get started.

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