Workout Routine

Free

Lose the beer belly

by jaybay

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Stay consistent brotha -jm

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

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

4×20

squat

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

squat

4×12

push-ups

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

push-ups

4×6

alternating knee-to-chests

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

alternating knee-to-chests

3×20

Sit ups

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

Sit ups

4×12

plank

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

plank

3×30 s

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

4×12

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

5×20

push-ups

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

push-ups

4×6

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

4×10

bicycle crunches

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

bicycle crunches

4×10

alternating knee-to-chests

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

alternating knee-to-chests

3×10

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

4×10

lunge

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

lunge

4×20

push-ups

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

push-ups

4×6

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

4×10

Sit ups

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

Sit ups

4×10

bicycle crunches

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

bicycle crunches

3×20

plank

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

plank

3×30 s

Saturday or Sunday

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

Set
Time
Rest time
1
0 sec
100 sec

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

1×0 s