One Month Workout Schedule

If you perform this workout schedule and eat healthy, you can drop 10 pounds in about 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. You may download this workout schedule here. Once you download this e-book, go to page 37 or routine 1. 

Workout Schedule 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 Schedule 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