Day 1:
1. Warm-up: 10 minutes of jogging in place
2. Circuit 1 (repeat 3 times):
- 20 bodyweight squats
- 15 push-ups
- 20 lunges (10 per leg)
- 15 tricep dips
3. Circuit 2 (repeat 3 times):
- 20 bicycle crunches
- 1-minute plank
- 15 burpees
- 20 mountain climbers (10 per leg)
4. Cool down: 5 minutes of stretching
Day 2:
1. Warm-up: 10 minutes of jumping jacks
2. Circuit 1 (repeat 3 times):
- 20 jump squats
- 10 push-ups
- 20 walking lunges (10 per leg)
- 15 tricep dips
3. Circuit 2 (repeat 3 times):
- 20 Russian twists
- 1-minute side plank (30 seconds per side)
- 15 burpees
- 20 high knees (10 per leg)
4. Cool down: 5 minutes of stretching
Day 3:
1. Warm-up: 10 minutes of high knees
2. Circuit 1 (repeat 3 times):
- 20 squat jumps
- 15 push-ups
- 20 reverse lunges (10 per leg)
- 15 tricep dips
3. Circuit 2 (repeat 3 times):
- 20 leg raises
- 1-minute plank with shoulder taps
- 15 burpees
- 20 bicycle crunches
4. Cool down: 5 minutes of stretching
Day 4:
1. Warm-up: 10 minutes of butt kicks
2. Circuit 1 (repeat 3 times):
- 20 plank jacks
- 10 push-ups
- 20 jumping lunges (10 per leg)
- 15 tricep dips
3. Circuit 2 (repeat 3 times):
- 20 Russian twists
- 1-minute plank with donkey kicks
- 15 burpees
- 20 mountain climbers (10 per leg)
4. Cool down: 5 minutes of stretching
Day 5:
1. Warm-up: 10 minutes of skater jumps
2. Circuit 1 (repeat 3 times):
- 20 squat jumps
- 15 push-ups
- 20 lateral lunges (10 per leg)
- 15 tricep dips
3. Circuit 2 (repeat 3 times):
- 20 Russian twists
- 1-minute plank with hip dips
- 15 burpees
- 20 bicycle crunches
4. Cool down: 5 minutes of stretching
Day 6:
Rest day or light activity such as yoga or walking to allow your body time to recover.
Remember to stay hydrated, eat a balanced diet, and listen to your body. Always consult with a doctor before starting a new fitness routine, especially if you have any underlying health conditions.
I am seventeen years old. my weight is 85 pounds and has stayed the same since 2018. i am four foot eight. create an medium intensity workout routine to get me toned in six days.
detailed step by step
I am willing to exercise possibly 5 hours a day
1 answer