Do 2 days on and one day off or as a rest day do cardio or fast walk, I hate running so I do walk fast and it does help
Home workout
My dumbbells are 3.5 kg so not that heavy.
Let me know what you think, if there is anything I should change or if you think its unrealistic for a start
| Day | Cardio | Exercises |
| Monday | Run 3km:
Or walk fast for 40 min to 60 as a cardio | Push ups 3×5 Dips 3×10 Bicep curls 3×20 Shoulder press 3×15 Reverse fly 3×15 Plank 3x45secs Seated bicep curls (resistance band) 3×10 Overhead outward push (resistance band) 3×10 Scapular retraction (resistance band) 3×10 |
| Tuesday | Run 3km | Squats 3×15 body w Lunges 3×10 Calf raises 3×20 Wide squat 3×15 body w Bicycle crunch 3×10 Leg raise 3×10 Standing hip extension 3×15 (resistance band) Standing hamstring curls 3×15 (resistance band) Standing leg abduction 3×15 (resistance band) |
| Wednesday | Cycle 6km | rest |
| Thursday | Run 3km | Push ups 3×5 Dips 3×10 Bicep curls 3×20 Shoulder press 3×15 Reverse fly 3×15 Plank 3×45 secs Seated bicep curls (resistance band) 3×10 Overhead outward push (resistance band) 3×10 Scapular retraction (resistance band) 3×10 |
| Friday | Run 3km | Squats 3×15 Lunges 3×10 Calf raises 3×20 Wide squat 3×15 Bicycle crunch 3×10 Leg raise 3×10 Standing hip extension 3×15 (resistance band) Standing hamstring curls 3×15 (resistance band) Standing leg abduction 3×15 (resistance band) |
| Saturday | Rest | Stretch only |
| Sunday | Rest | Rest |
