#exercise plan

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Introducing... Abtastic April!

The goal this month is to build my ab strength (because it sucks and I'm tired of it), and hopefully reduce my overall body fat (with the help of cardio) enough to be able to see them a little bit. A lot of the ab workouts are only 10-15 mins, so I'm planning to add a second 10-15 minute workout on those days (glutes or arms or just stretching if that's what I need).

Ignore the numbers; they refer to my work schedule (I'm stupid and I can't keep track of the weeks otherwise)

✅ = completed

Week One (1955)

Mon (Mar) - K-pop cardio ✅

Tue - 20 min core strength yoga ✅

Wed - 15 min abs ✅

Thur - K-pop cardio ✅

Fri - 12 min abs + glutes ✅

Sat - Rest day (gentle yoga) ✅

Week Two (1347)

Sun - K-pop cardio ✅

Mon - 12 min abs ✅

Tue - 30 min strong yoga ✅

Wed - 10 min abs ✅

Thur - K-pop cardio ✅

Fri - 10 min abs ✅

Sat - Morning yoga ✅

Week Three (1977)

Sun - Rest day (gentle yoga) ✅

Mon - Stray Kids cardio ✅

Tue - Power yoga ✅

Wed - K-pop abs ✅

Thur - 30 min intermediate backbend yoga ✅

Fri - K-pop cardio

Sat - 10 min abs ✅

Week Four (968/800)

Sun - Rest day (gentle yoga)

Mon - K-pop arms & abs fusion

Tue - 15 min abs pilates

Wed - 30 min core yoga

Thur - 20 min full body yoga

Fri - K-pop core

Sat - 10 min abs

Week Five (Golden Week)

Sun - K-pop core

Mon - 40 min core + spine yoga

Tue - Morning yoga

1 2 3 4 5 🟡 🔵

🔵 9 10 11 12 🟡 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

🔵 1 treat/special event (+1/2 pt if I stuck to No S the rest of the day)

🟢 stuck to No S (+1)

🟡 exempt (Friday/Saturday/special day) (0)

🟠 1 slip up (-1/2 pt if I stuck to No S the rest of the day)

🔴 2 or more slip ups (-1)

Goal: hit 80% compliance

Mondays: walk to work (+bike in hand), walk back ~50 min total 🚶🏼‍♀️🎧

Tuesdays: walk to work (while I have my breakfast) ~25min, cycle back home ~7min 🚶🏼‍♀️🚴🏼‍♀️

Wednesdays: run+10min core workout 🏃🏼‍♀️🏋🏼‍♀️

Thursdays: walk to work & back ~50 min total 🚶🏼‍♀️🎧

Fridays: run+10min core workout 🏃🏼‍♀️🏋🏼‍♀️

Saturdays: 15min muscle strengthening workout 🏋🏼‍♀️