-planks-45s.

---------------------------------------------- Monday: Cardio

Do 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time. Tuesday: Arms

Bicep curls, 10 reps

Triceps kick-backs, 10 reps

Shoulder presses, 10 reps

Repeat this circuit two more times. Wednesday: Abs and Obliques

Crunches, 20 reps

Bicycle crunches, 20 reps

Oblique crunches, 20 reps

Plank, hold for 30 seconds

Side plank, hold for 30 seconds on each side Thursday: Lower Body

Walking lunges, 10 reps on each leg

Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable

Calf raises, 30 raises with both legs, then 15 on each leg

Jump squat, 10 reps

Repeat this circuit two more times. Friday: Cardio

30 minutes of cardio of your choice See Monday for more details.