Weekly Workout Plan Checklist

• Do 30 minutes of cardio

• Bicep curls, 10 reps

• Triceps kick-backs, 10 reps

• Shoulder presses, 10 reps

• Repeat this circuit two more times.

• 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  

• 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.

• 30 minutes of cardio of your choice

• Rest.