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10 week challenge
General
Intermediate
Body
Plan Details
The 10 week challenge routine by theking9 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Full body
Est. 22 min
9 exercises
Bodyweight Squat
1 Set x 20 Reps
Plank
1 Set
Crunch
1 Set x 25 Reps
jumping jacks
1 Set x 35 Reps
Bodyweight Lunge
1 Set x 15 Reps
wall-sit
1 Set
Sit-Up
1 Set x 10 Reps
Single-Leg Butt Kick
1 Set x 10 Reps
Push-Up
1 Set x 5 Reps
Tue
Full body
Est. 24 min
9 exercises
Bodyweight Squat
1 Set x 10 Reps
Plank
1 Set
Crunch
1 Set x 20 Reps
jumping jacks
1 Set x 10 Reps
Bodyweight Lunge
1 Set x 25 Reps
wall-sit
1 Set
Sit-Up
1 Set x 35 Reps
Single-Leg Butt Kick
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Wed
Full body
Est. 27 min
9 exercises
wall-sit
1 Set
Plank
1 Set
Sit-Up
1 Set x 30 Reps
Crunch
1 Set x 30 Reps
jumping jacks
1 Set x 50 Reps
Single-Leg Butt Kick
1 Set x 25 Reps
Bodyweight Lunge
1 Set x 25 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 15 Reps
Thu
Full body
Est. 26 min
9 exercises
Bodyweight Squat
1 Set x 35 Reps
Bodyweight Lunge
1 Set x 15 Reps
Push-Up
1 Set x 20 Reps
Plank
1 Set
wall-sit
1 Set
Crunch
1 Set x 20 Reps
Sit-Up
1 Set x 50 Reps
jumping jacks
1 Set x 25 Reps
Single-Leg Butt Kick
1 Set x 35 Reps
Fri
Full body
Est. 32 min
9 exercises
jumping jacks
1 Set x 55 Reps
Single-Leg Butt Kick
1 Set x 50 Reps
Bodyweight Squat
1 Set x 35 Reps
Bodyweight Lunge
1 Set x 60 Reps
Push-Up
1 Set x 30 Reps
Plank
1 Set
wall-sit
1 Set
Crunch
1 Set x 30 Reps
Sit-Up
1 Set x 40 Reps
