drop 10 pounds in one month with this workout

If you perform this workout routine and eat healthy, you can drop 10 pounds in one month. The key to losing the weight is to to stay consistent and eat balanced meals. Do workout one on days 1 and 3 and workout two on days, 2, 4, and 7. You should choose two days a week for rest. 

For the best results, we suggest tracking your workout results using a Fitness Log Journal.

Workout 1 overview

 

1.) CARDIOVASCULAR- JOG ON TREADMILL

Time: 20 minutes

Speed: at least 5.0 mph

2.) LEG PRESS

Reps: 15

Set:3

Rest: 35 seconds

3.) LEG CURLS

Reps: 15

Set:3

Rest: 35 seconds

4.) BACK ROWS

Reps: 15

Set:3

Rest: 35 seconds

5.) BACK EXTENSIONS

Reps: 15

Set:3

Rest: 35 seconds

6.) BENCH PRESS

Reps: 15

Set:2

Rest: 35 seconds

7.) CRUNCHES

Reps: 25

Set:3

Rest: 35 seconds

8.) BIKE

Time: 10 minutes

Speed: 70 rpms

Level:6

 

Workout 2 overview

 

1.) TREADMILL

Time: 20 minutes

Speed: at least 5.0 mph

2.) UPRIGHT BIKE

Time: 10 minutes

Speed: stay above 70 rpms

3.) ELLIPTICAL

Time: 20 minutes

Speed: stay above 120 strides per minute

4.) CRUNCHES

Reps: 25

Set:3

Rest: 35 seconds