Nicolas fitness plan #1

The goal of this week’s workout is to develop all-around body strength and cardiovascular endurance. I will target major muscles groups like the legs, arms and core. This week will prepare my body for the more difficult workouts next week. The frequency of this workout will be on Sundays, Tuesdays, and Thursdays. In between those days, there will be just cardio days where I will go jogging for 30 minutes. Friday is a rest day and no exercise will take place. As for the diet, it will be low-carbs (little bread, and sugary foods) and high-protein (chicken and beef).
Workouts:
Warmup:
- 2 minutes of jumping jacks
- 5 slow squats
- Light stretching
Main Workout:
- 20 squats
- 10 Push-ups
- Plank Rotations (10 for each side)
- Air Bike Crunches for 1 minute
- 5 push-ups
- 2-minute rest
Repeat 3 Times
Notes:
- The push-ups can be modified to become easier if you do them on your knees until you build the strength to do them normally
- For the squats, make sure your knees do not go past your toes (can be solved by moving you hip back before the squat), and tighten your butt and core
Video on Air Bike Crunches and Plank Rotations:
https://darebee.com/exercises/air-bike-crunches.html
https://darebee.com/exercises/planks-with-rotations.html