Nicolas week #2 Fitness plan

The goal of this week’s workout is to continue developing all-around body strength and cardiovascular endurance. I will particularly focus on the upper body this week. There will be exercises to target the core and arms. . 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. The diet will continue to be high protein and low-carbs.

Workouts:

Warmup:
- 2 minutes of jumping jacks
- 5 slow squats
- Light stretching

Main Workout:
- 20 squats
- 10 Push-ups
- Reverse Crunches until failure
- Air Bike Crunches for 2 minutes
- 10 pull-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
- Until failure means until you cannot do anymore

Video on Air Bike Crunches and Reverse Crunches:

https://darebee.com/exercises/air-bike-crunches.html

https://darebee.com/exercises/reverse-crunches.html