The Six-Week Fat Loss Plan

​Sometimes you have to sweat to really feel the workout. And sometimes, you don’t have time to complete an entire workout. What do you do?
 
You split it up throughout the day. This workout is designed so you can either complete it in one go, or split it up throughout the day. All you need for this workout out is a nice pair of shoes and a pair of dumbbells.
 
Repeat the workout for 4-6 weeks, or keep it up for longer being sure to increase your weight load every few weeks. When it says cardio, that can be walking, running, biking, hiking, etc. You choose. 

Monday:

• Run for 10 minutes
• Bicep Curls: 3 x 10
• Tricep Kickbacks: 3 x 10
• Shoulder Presses: 3 x 10

Repeat 3 times. 

Tuesday: 

• Run for 45 minutes (all at once or broken up into high-intensity 15-minute intervals)
• 20 crunches
• 20 bicycle crunches
• Plank, hold for 30 seconds, repeat twice
• Side Plank, hold for 30 seconds, repeat twice
• 30 squats (trust me, you'll thank me later)

Thursday:

• 10 minutes of cardio
• 10 lunges
• 10 squats
• 30 calf raises
• 10 jump squats

Repeat 3 times.

Friday:

• 45 minutes of cardio

Saturday:

• Cardio--30 minutes
• 30 push ups
• 30 dips
• 45 calf raises
• 25 squats

Reminders

• Please consult a doctor if you haven't worked out in awhile. We aren't responsible for injuries. Love you.
• Increase your lift weights every two weeks, or as needed.
• If you cannot run for the full time, then do a walk.run combination.

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