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12 Week Program to Get Lean and Healthy at Home

Jese Leos
·4.6k Followers· Follow
Published in Strength Training For Beginners: A 12 Week Program To Get Lean And Healthy At Home
6 min read
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  • Monday: Walking for 30 minutes
  • Tuesday: Rest
  • Wednesday: Bodyweight squats, push-ups, and lunges for 15 minutes
  • Thursday: Rest
  • Friday: Walking for 30 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt
  • Monday: Walking for 35 minutes
  • Tuesday: Bodyweight squats, push-ups, and lunges for 20 minutes
  • Wednesday: Rest
  • Thursday: Running for 30 minutes
  • Friday: Bodyweight squats, push-ups, and lunges for 25 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Eggs with whole wheat toast
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Salmon with roasted vegetables
  • Snacks: Fruits, vegetables, and nuts
  • Monday: Walking for 40 minutes
  • Tuesday: Weight training for 30 minutes
  • Wednesday: Rest
  • Thursday: Running for 35 minutes
  • Friday: Weight training for 35 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt
  • Monday: Walking for 45 minutes
  • Tuesday: Weight training for 40 minutes
  • Wednesday: Rest
  • Thursday: Running for 40 minutes
  • Friday: Weight training for 45 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Eggs with whole wheat toast
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Salmon with roasted vegetables
  • Snacks: Fruits, vegetables, and nuts
  • Monday: Walking for 50 minutes
  • Tuesday: Weight training for 50 minutes
  • Wednesday: Rest
  • Thursday: Running for 45 minutes
  • Friday: Weight training for 55 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt
  • Monday: Walking for 45 minutes
  • Tuesday: Weight training for 45 minutes
  • Wednesday: Rest
  • Thursday: Running for 40 minutes
  • Friday: Weight training for 40 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Eggs with whole wheat toast
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Salmon with roasted vegetables
  • Snacks: Fruits, vegetables, and nuts
  • Monday: Walking for 40 minutes
  • Tuesday: Weight training for 40 minutes
  • Wednesday: Rest
  • Thursday: Running for 35 minutes
  • Friday: Weight training for 35 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt
  • Monday: Walking for 35 minutes
  • Tuesday: Weight training for 35 minutes
  • Wednesday: Rest
  • Thursday: Running for 30 minutes
  • Friday: Swimming for 30 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Eggs with whole wheat toast
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Salmon with roasted vegetables
  • Snacks: Fruits, vegetables, and nuts
  • Monday: Walking for 30 minutes
  • Tuesday: Weight training for 30 minutes
  • Wednesday: Rest
  • Thursday: Running for 25 minutes
  • Friday: Biking for 30 minutes
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt
  • Monday: Rest
  • Tuesday: Weight training for 25 minutes
  • Wednesday: Rest
  • Thursday: Running for 20 minutes
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Eggs with whole wheat toast
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Salmon with roasted vegetables
  • Snacks: Fruits, vegetables, and nuts
  • Monday: Rest
  • Tuesday: Weight training for 20 minutes
  • Wednesday: Rest
  • Thursday: Running for 15 minutes
  • Friday: Rest
  • Saturday: Rest
  • Sunday: Rest
  • Breakfast: Oatmeal with fruit and nuts
  • Lunch: Salad with grilled chicken or fish
  • Dinner: Chicken stir-fry with brown rice
  • Snacks: Fruits, vegetables, and yogurt

Strength Training for Beginners: A 12 Week Program to Get Lean and Healthy at Home
Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home
by Kyle Hunt

4.5 out of 5

Language : English
File size : 9996 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 250 pages
Lending : Enabled
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The book was found!
Strength Training for Beginners: A 12 Week Program to Get Lean and Healthy at Home
Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home
by Kyle Hunt

4.5 out of 5

Language : English
File size : 9996 KB
Text-to-Speech : Enabled
Screen Reader : Supported
Enhanced typesetting : Enabled
Word Wise : Enabled
Print length : 250 pages
Lending : Enabled
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