Preparation plan

Details

Duration

6 weeks

Repeat

7 day cycle

Schedule

Day 1 Workout

Day 2 Rest

Day 3 Workout

Day 4 Rest

Day 5 Workout

Day 6 Rest

Day 7 Rest

Target gender

Males, Females

Experience level

Beginner

Description

Suitable for home workouts.

Duration	6 weeks
Repeat	7 day cycle
Schedule	Day 1 Workout Day 2 Rest Day 3 Workout Day 4 Rest Day 5 Workout Day 6 Rest Day 7 Rest
Target gender	Males, Females
Experience level	Beginner
Description	Suitable for home workouts.

Workouts

Day 1

#	Exercise	Details
1.	Push Up	sets 3 \| reps 20-40
2.	Набиране на тръба, поставена на облегалките на два стола	sets 3 \| reps 20-40
3.	Single Dumbbell Front Raise	sets 2 \| reps 15
4.	Floor Sit-Up	sets 1 \| reps 50-100
5.	Reverse Crunch	sets 1 \| reps 50-100
6.	Broomstick Twist	sets 1 \| reps 50-100
7.	Клякане с поставка под петите	sets 2 \| reps 60-80
8.	Standing Calf Raise (on a staircase)	sets 2 \| reps 60-80
	If the specified number of repetitions is too high, perform the exercises to failure with the aim of reaching that number.

Day 3

#	Exercise	Details
1.	Push Up	sets 3 \| reps 20-40
2.	Набиране на тръба, поставена на облегалките на два стола	sets 3 \| reps 20-40
3.	Single Dumbbell Front Raise	sets 2 \| reps 15
4.	Floor Sit-Up	sets 1 \| reps 50-100
5.	Reverse Crunch	sets 1 \| reps 50-100
6.	Broomstick Twist	sets 1 \| reps 50-100
7.	Клякане с поставка под петите	sets 2 \| reps 60-80
8.	Standing Calf Raise (on a staircase)	sets 2 \| reps 60-80
	If the specified number of repetitions is too high, perform the exercises to failure with the aim of reaching that number.

Day 5

#	Exercise	Details
1.	Push Up	sets 3 \| reps 20-40
2.	Набиране на тръба, поставена на облегалките на два стола	sets 3 \| reps 20-40
3.	Single Dumbbell Front Raise	sets 2 \| reps 15
4.	Floor Sit-Up	sets 1 \| reps 50-100
5.	Reverse Crunch	sets 1 \| reps 50-100
6.	Broomstick Twist	sets 1 \| reps 50-100
7.	Клякане с поставка под петите	sets 2 \| reps 60-80
8.	Standing Calf Raise (on a staircase)	sets 2 \| reps 60-80
	If the specified number of repetitions is too high, perform the exercises to failure with the aim of reaching that number.