30-day exercise✨ | Gallery posted by TONYANG

This table will focus on Bodyweight.

📅 Week 1: Physical Conditioning (Foundation)

Focus on basic postures to keep muscles awake.

Mon: Squats (15 times), Push-ups (10 times), Plank (30 seconds) - Do 3 rounds

Tuesday: Walk fast or jog 20 minutes.

Wednesday: Rest or gently stretch yoga

Thursday: Lunges (10 times each), Bird-Dog (10 times each), Plank (30 seconds) - Do 3 rounds

Friday: 30-minute quick walk.

Saturday: Monday posture review (2-3 more times each)

Sunday: Rest

📆 Week 2: Strength & Stamina

Increase the number of times and reduce the rest time between sets.

Mon: Squats (20 times), Push-ups (12 times), Mountain Climbers (30 seconds), Plank (45 seconds) - Do 3 rounds

Tuesday: 25-minute trot.

Wednesday: Rest (Restore)

Thursday: Glute Bridge (15 times), Lunges (12 times each), Superman (10 times) - Made 3 rounds.

Friday: Trot 25 minutes. Or dance by YouTube clip.

Saturday: Exercise All Over The Draft (Full Body) Includes All Poses Made - Do 4 Cycles

Sunday: Rest

📅 Week 3: Accelerate Metabolism (High Intensity)

Add a move that makes the heart beat harder.

Mon: Jumping Jacks (30 seconds), Squat Holds (20 seconds), Push-ups (15 times) - Do 4 rounds

Tuesday: Run fast, switch walk (Interval) 30 minutes

Wednesday: Rest (Restore)

Thursday: Burpees (10 times), Plank (1 minute), Leg Raises (15 times) - Made 4 rounds

Friday: Run or swim, 30-40 minutes.

Saturday: Challenge Yourself! Pretend 1 Minute Each, Rest 15 Seconds (Squats, Push-ups, Planks, Lunges) - Do 4 rounds

Sunday: Rest

📅 Week 4: Conquer Target (The Final Pusher)

Mon-Sat: Follow the Week 3 schedule but speed up or increase the number of sets to 5 sets.

Last Day (Day 30): The Grand Finale! 50 Squats, 30 Push-ups, and 2 Minute Plank (Set Divided) to Celebrate Success!