Waking up out of the bed and right into routine will be second nature if you follow these simple and easy step laid out in the workout plan below. It last for only 5 days with Monday and Tuesday dedicated to upper body, Wednesday is cardiovascular endurance, while Thursday and Friday is lower body.
First and foremost you need to stretch daily before and after each session.
Monday we start off by stretching. After I stretch I grab my 5 pound weights and do 25 arm rotations to the front and 25 arm rotations to the back. Take a small break and get in the push up position. I do 50 push ups and soon as i finish i get in the sit up position and do 50 sit ups. I do 4 sets of each total ling 200 push up and 200 sit ups with a one minute break in between. After that I am finished for the day.
On Tuesday I repeat what i did on Monday to finish my upper body for the week.
On Wednesday is where the fun begins. After i Stretch and do my arms rotations i jog for 1 and a half miles. I take a 10 minute break to rehydrate then jog for another 1 and a half miles. Sometimes I jog for 2 miles both ways for a little more endurance.
When Thursday rolls around I change it up a little. Instead of getting the hand weights i grab the ankle weights. I stand with my feet together and swing one leg back and forth for 2 minutes at a time. Take your time and do this as the weight will tire you out pretty quick. I do the other leg for the same duration with a one minute break in between. I do 5 sets of each totally 10 minutes on each leg.
On Friday instead of swinging my legs back and forth i walk in place lifting my knees up as high as they go for 2 minutes at a time with one minute breaks in between. I do this for a total of 10 – 15 minutes. When you have completed that then you have completed a week.
I hope this guide is helpful in any way possible. If you do this for 21 days then it will become second nature. Break down the repetitions and weight to what you fell comfortable with.