This plan works because it’s easy to follow, plenty of variety and it gives you exactly what you need in order to get the body you want. Each week, do the Body weight circuit twice to firm up stubborn wobbles and try to mix it up with either one of these exercise I will mention later on alternate day.

A MUST DO : Body weight circuit

Do 3 sets of each exercise ( in this order ) twice a week.

• Press – ups x 15 reps
  

feels like in the army training... LOL

• Step – ups x 15 reps

• Plank for 1 minute
  

this strengthen your core muscles

• Squats x 15 reps

lower! and lower!

• Lunges x 15 reps

Do one of these activities once a week

High Intensity

• Running ( 3 minutes fast, then 1 minute slow, repeat 5 times.

• Cycling ( 25 minutes hard resistance then rest for a minute go for light resistance for 10 minutes )
• Body pump class ( 45 minutes )

• Skipping ( 20 minutes at the rate that make you out of breath )

Medium intensity

• Swimming ( 30 – 45 minutes )

• Light jogging or power walk 20 minutes
• Cross trainer ( 20 – 30 minutes on medium level like at the intensity level of 5 – 7 ).

Low intensity

• Walking for 60 minutes
• Pilates or yoga for 60 minutes

• Dancing for 60 minutes