Give out a 7-day workout schedule.

7-Day Exercise Schedule Focused on Fat Burning, Firming and Easy to Do at Home, No Equipment Needed 💪🏃

Day 1 Cardio + Core

- Jumping jacks for 1 minute.

- Mountain climbers, 30 seconds.

- Plank 30 seconds (rest 30 seconds and repeat 3 times)

Day 2 Lower Body

- Squats 15 times.

- Glute bridge 15 times.

- Lunge, left-right, 10 times each (3 sets, 30 seconds between sets)

Day 3 Upper Body + Arms

-Push-ups (push-ups) 10-15 times

- Shoulder tap plank 30 seconds.

-Wall push-ups 15 times (do 2-3 rounds)

Day 4 Active Rest

- 30-minute fast walk or light yoga / stretching

Day 5 HIIT (High Metabolism)

- High knees, 30 seconds.

- Burpees, 30 seconds.

- Jump squats 30 seconds (rest 30 seconds and repeat 3 rounds)

Day 6 Core + Hula Hoop

- Russian twisted 15 times.

- Plank 40 seconds.

- Leg raises 15 times.

- Hula hoop, 30-40 minutes.

Day 7 Recovery

- Stretch for 10-15 minutes

- Take a walk / move gently.

More tips:

-Before starting every day: Gently warm-up for 3-5 minutes (i.e. rotate the joints, walk the toes)

- After Exercise: Cool Down and Stretch Every Time

- If there's not enough time: Doing only 15-20 minutes a day is better than not doing it.

- Drink enough water. Get enough rest.

- 30 Minutes After Exercise: Eat Protein Shakes, Help Repair Muscles that Have Fatigue from Training, Make Your Body Recover Faster

- Bedtime: Magnesium enhancement, help muscle loosen, reduce exercise aches and sleep. Wake up fresh with rehearsal.

Good health starts with us. Only 30 to 40 minutes a day can be healthy. 🤩‼️

# Lemon 8 GenZ challenge # Exercise schedule # Exercise a little a day # healthylifestyle"