Only forme!!!

Weekly plan
Sun/REST DAY
Mon/Strength
Tues/Cardio...Jog,bike,swim, or do a cardio machine for 30 to 45 minutes.
Wed/Strength
Thurs/ REST DAY
Fri/Strength
Sat/Cardio...Do intervals!Sprint for 30 seconds, then rest for 60.Do that 5 times, then rest for 2 minutes.Repeat 3 times total.

To do strength moveserform all moves in a row as a, circuit
(A,

1. Suitcase Crunch

A: Lie flat on your back with your hands resting behind your head and your legs extended straight out.

B: Crunch up, bringing your knees and elbows together (keep your lower back on the ground). Return to start. Do 15 reps.



2. Hip Bridge

A: Lie with arms straight at your sides, feet on the floor, and knees bent. Press into the ground with your heels.

B: Slowly lift your hips off the floor and push them toward the ceiling, squeezing your butt as you go. Return to start (but don't let your butt touch the ground). Do 15 reps.



3. Punch Rotation

A: Stand with feet shoulder-width apart and a 3-lb. dumbbell in each hand. Bend knees a little so you're in a slight squat position.

B: Staying in a slight squat, twist at the waist and punch across body with left arm. Return to start, then repeat with right arm. That's one rep. Do 30



4. Elevated Split Squat

A: Stand about three feet in front of a couch or chair. Elevate right leg behind you on the couch or chair, with left leg out in front of your body.

B: Lower into a squat until left knee is at 90?? (make sure your knee stays in line with ankle), then return to start. Do 15 reps on each leg.



Read more: http://www.seventeen.com/health-sex-fitness/all-access-fitness-blog/four-easy-moves-to-your-best-body#ixzz0rmpUcg75