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10 week challenge

theking9

Feb 4th 2018

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10 week challenge

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Full body 9 exercises, 22 mins

	Bodyweight Squat	1x20 reps	rest: 10s
	Plank	1x8 reps	rest: 10s
	Crunch	1x25 reps	rest: 10s
		1x35 reps	rest: 10s
	Bodyweight Lunge	1x15 reps	rest: 10s
		1x8 reps	rest: 10s
	Sit-Up	1x10 reps	rest: 10s
	Single-Leg Butt Kick	1x10 reps	rest: 10s
	Push-Up	1x5 reps	rest: 10s

Full body 9 exercises, 24 mins

	Bodyweight Squat	1x10 reps	rest: 10s
	Plank	1x8 reps	rest: 10s
	Crunch	1x20 reps	rest: 10s
		1x10 reps	rest: 10s
	Bodyweight Lunge	1x25 reps	rest: 10s
		1x8 reps	rest: 60s
	Sit-Up	1x35 reps	rest: 10s
	Single-Leg Butt Kick	1x20 reps	rest: 10s
	Push-Up	1x10 reps	rest: 10s

Full body 9 exercises, 26 mins

	Bodyweight Squat	1x15 reps	rest: 10s
	Plank	1x8 reps	rest: 10s
	Crunch	1x30 reps	rest: 10s
		1x50 reps	rest: 10s
	Bodyweight Lunge	1x25 reps	rest: 10s
		1x8 reps	rest: 60s
	Sit-Up	1x30 reps	rest: 10s
	Single-Leg Butt Kick	1x25 reps	rest: 10s
	Push-Up	1x10 reps	rest: 10s

Full body 9 exercises, 26 mins

	Bodyweight Squat	1x35 reps	rest: 10s
	Plank	1x8 reps	rest: 10s
	Crunch	1x20 reps	rest: 10s
		1x25 reps	rest: 10s
	Bodyweight Lunge	1x15 reps	rest: 10s
		1x1 reps	rest: 10s
	Sit-Up	1x50 reps	rest: 10s
	Single-Leg Butt Kick	1x35 reps	rest: 10s
	Push-Up	1x20 reps	rest: 10s

Full body 9 exercises, 32 mins

	Bodyweight Squat	1x35 reps	rest: 10s
	Plank	1x1 reps	rest: 10s
	Crunch	1x30 reps	rest: 10s
		1x55 reps	rest: 10s
	Bodyweight Lunge	1x60 reps	rest: 10s
		1x1 reps	rest: 10s
	Sit-Up	1x40 reps	rest: 10s
	Single-Leg Butt Kick	1x50 reps	rest: 10s
	Push-Up	1x30 reps	rest: 10s

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