Power workout plan

Goal is to lose 1 lb every week

MONDAY, WEDNESDAY, FRIDAY

1) Weighted Squats – 3 sets of 25 reps2) Weighted Lunges – 3 sets of 10 reps each legs3) Jumping Squats – 3 sets of 20 reps4) Jumping Switch Lunges – 3 sets of 20 reps5) Thigh Abductor – 3 sets of 30 reps6) Thigh Adductor – 3 sets of 30 reps7) Plank Push-ups – 3 sets of 20 reps8) Plank Toe Rolls – 3 sets of 25 reps9) Killer Pillar – 3 sets (30 seconds of bike, crunch, bike, roll up, v-up, bike and Russian

twist)

30 SECONDS REST BETWEEN EACH SET, 1 MINUTE REST BETWEEN EACH EXCERCISE

TUESDAY, THURSDAY, SATURDAY

1) Planks – 1 Minute Front, left and right2) Leg Raises – 3 sets of 30 reps3) Flutter Kicks – 3 sets of 1 minute each4) Toe Touches – 3 sets of 25 reps5) Scissor Bike – 3 sets of 40 reps6) Swimming – 3000 M (60 times back and forth)

DIET

1) Minimal Carbs – No RICE, cookies, breads, chips, cupcakes, pizzas… etc.2) Daily Fasting – You can only eat within 8 hours of every day. For example, you can only

eat between 12 PM to 8 PM and you will fast for 16 hours between 8 PM to 12 PM