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20 Sessions Wellness Warrior
General
Beginner
Body
Plan Details
The 20 Sessions Wellness Warrior routine by zoe.loke is a 20 day workout plan. It is a beginner level plan to achieve general fitness goals.
New to the gym and need a general total body program. To be performed x2 a week over 12 weeks/90 days First month is fitness testing in bodyweight, resistance and free weights. Second month will focus on Legs, Bums, Tums and Arms Third month will be a squat challenge and freestyle WellnessWarriorspt@gmail.com for info Please use this routine, send feedback and tag your photos and videos to #WellnessWarriors
Routine detail
Day 1
Endurance Test
Est. 62 min
1 exercise
Running
1 Set
Day 2
Speed Test
Est. 62 min
1 exercise
Rowing
1 Set
Day 3
Agility Test
Est. 123 min
2 exercises
Boxing
1 Set
Jump Rope
1 Set
Day 4
Strength Test
Est. 13 min
2 exercises
Weighted Drop Push-Up
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 5
Core Test
Est. 30 min
5 exercises
Plank
3 Sets
Weighted Side Bend
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 6
Legs Test
Est. 20 min
3 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 7
Arms Test
Est. 20 min
3 exercises
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 8
Glutes Test
Est. 21 min
3 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Day 9
Core That Hurts
Est. 32 min
5 exercises
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Day 10
Lazy Legs
Est. 30 min
5 exercises
Rocket Jump
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Day 11
Amazing Arms
Est. 32 min
5 exercises
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 12
Gorgeous Glutes
Est. 26 min
4 exercises
Bridge
3 Sets
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Day 13
Core That Hurts 2
Est. 27 min
5 exercises
L-Sit
3 Sets
Eagle Pose
3 Sets x 1 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Ab Rotator Machine
3 Sets x 8 Reps
Alternating Arm Cobra
3 Sets x 8 Reps
Day 14
2 Amazing Arms
Est. 26 min
4 exercises
Exercise Dome Push-Up
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Day 15
2 Lazy Legs
Est. 32 min
5 exercises
Barbell Overhead Squat
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Depth Jump Leap
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Day 16
2 Gorgeous Glutes
Est. 26 min
4 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Day 17
Squat Challange
Est. 12 min
2 exercises
Bodyweight Wall Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Day 18
Freestyle
Est. 0 min
0 exercises
This day is empty
Day 19
Core Challenge
Est. 12 min
2 exercises
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Day 20
Freestyle
Est. 0 min
0 exercises
This day is empty
