Workout Routine

Lose the beer belly

by jaybay

Stay consistent brotha -jm

Workouts

Monday

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

lunge

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

squat

4 sets

push-ups

Set
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec
4
6
30 sec

push-ups

4 sets

alternating knee-to-chests

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

alternating knee-to-chests

3 sets

Sit ups

Set
Intensity
Weight
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec
4
12
30 sec

Sit ups

4 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Wednesday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

lunge

5 sets

push-ups

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec

push-ups

4 sets

spider-man mountain climbers

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

spider-man mountain climbers

4 sets

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

bicycle crunches

4 sets

alternating knee-to-chests

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

alternating knee-to-chests

3 sets

Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

lunge

4 sets

push-ups

Set
Reps
Rest time
1
6
30 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec

push-ups

4 sets

alternating knee-to-chests

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

alternating knee-to-chests

4 sets

Sit ups

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec

Sit ups

4 sets

bicycle crunches

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

bicycle crunches

3 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Saturday or Sunday

Run 20-30mins (non stop) dress heavy to sweat

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Run 20-30mins (non stop) dress heavy to sweat

1 sets