10 WEEK WORKOUT PLAN

  Many people are trying to get a good body , but you should know that genetics plays a huge role . Now that doesn't mean you can't get a very good or a perfect body , but you have to be realistic . The right exercises won't give you your celebrity's body , but they can help you improve the one you have .

Here is a Ten week Workout Plan that will take you body to the next level :

.MONDAY 

                    

- 150 Jumping Jacks  

- 50 Crunches

- 20 Triceps  Dips  

- 15 Squats 

- 20 Lunges ( each leg )

- 70 Russians twists
- 20 Standing calf raises
- 5 Push ups
- 30 Second plank
- 10 Lunge splits jumps

. TUESDAY 

- 80 Jumping Jacks

- 50 Vertical Leg Crunches
- 20 Set-ups
- 15 Triceps
- 20 Squats
- 10 Side Lunges ( each leg )
- 15 Leg Lifts ( each leg )
- 50 Bicycles
- 15 Wall Lush-Ups
- 40 Russian Twists

. WEDNESDAY 

-  90 Jumping Jacks
- 20 Triceps Dips
- 10 Sit-Ups
- 30 Bird-Dogs
- 30 Second Plank
- 30 Squats
- 40 Crunches
- 10 Oblique Crunches ( each side )
- 20 Standing Calf Raises

. THURSDAY 

-  100 Jumping Jacks
-  25 Vertical Leg Crunches
- 20 Squats
- 20 Wall Push-Ups
- 20 Russian Twists
- 15 Second Side Planks (Each Side )
- 10 Lunge Split Jumps
- 5 Jump Squats
- 40 High Knees
                    
. FRIDAY 

- 60 Jumping Jacks
- 40 Crunches
- 10 Sit-Ups
- 10 Tricep Dips
- 20 Side Lunges ( Each Side )
- 15 Incline Push-Ups
- 10 Oblique Crunches ( Each Side )
- 30 Butt Kickers
- 5 Jump Squats
- 15 Jack knife Sit-Ups

. SATURDAY 

- 50 Jumping Jacks
- 20 Squats
- 100 Russian Twists
- 5 kneeling Push-Ups
- 1 Minute Downward Dog
- 15 Jack knife Site-Ups
- 10 Lunges ( Each Leg )
- 10 Side Lunges ( Each Side )
- 20 Bird-Dogs
- 20 Inner Thigh Lifts ( Each Side )


. SUNDAY 

- 45 Jumping Jacks
- 15 Squats
- 5 Jump Squats
- 50 Russian Twists
- 30 Second Plank
- 10 Standing Calf Raises
- 5 kneeling Push-Ups
- 30 Seconds Superman
- 10 Lunges ( Each Leg )
- 40 Crunches

. CARDIO ( by week )

- 1 min run , 2 min walk (7x)
- 2 min run , 2 min walk (5x)
- 3 min run , 2 min walk (4x)
- 5 min run , 2 min walk (3x)
- 6 min run , 90 sec walk (3x)
- 8 min run , 90 sec walk (2x)
- 10 min run , 90 sec walk (2x)
- 12 min run , 1 min walk
- 8 min run ,15 min run , 1 min walk , 5 min run 10 run
- 20 minutes continuously

That's it 

We hope that this 10 week program will help you to improve your BODY , and feel comfortable in your body , Thank you so much for raiding this article .

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