Workout Plan Fitness and Weight-loss - Beginner Level

Here is a weekly routine that I tried for general fitness and weight-loss that gave great results.

1. WORKOUT a
beginner level
day 1 day 2 day 3 day 4 day 5 day 6 day 7
a1 a2 a5 rest a3 a4 a5
www.buy-health-food.org

2. WORKOUT a1
stretching 10 min
treadmill 20 min
kettle bell swing 20
jack knife 20
plank 60 sec
crunches 20
side plank (each side) 40 sec
dumbbell squats 16
stab ball plank 40 sec
dumbbell biceps curl + press 16
mountain climbers 20
lat pull 16
dumbell lunges 16
triceps rope pull down 16
chest press 16
russian twists 20
shoulder press 16
Cross trainer 20 min
stretching 10 min
x3
x3
x3
x3

3. x3
WORKOUT a2
stretching 10 min
treadmill 20 min
stab ball crunches 20
stab ball glute bridge 20
stab ball situps 20
stab ball plank 1 min
v-up crunches 20
rowing 10 min
Cross trainer 20 min
stretching 10 min

4. WORKOUT a3
stretching 10 min
treadmill 20 min
burpees 8
low plank 60 sec
mountain climbers 20
glute bridge 20
decline situps 20
dumbbell squats 16
bicycle abs 16
bench press 16
arnold press 16
lat pull 16
french press 16
biceps curls 16
overhead plate lunges 16
Cross trainer 20 min
stretching 10 min
x3
x3
x3
x3
x3

5. WORKOUT a4
stretching 10 min
treadmill 20 min
squats 20
pushups 16
low plank + leg lifts 20
spiderman 12
glute bridge 20
getups with dumbbell 16
rowing 10 min
Cross trainer 20 min
stretching 10 min
x3
x3

6. WORKOUT a5
stretching 10 min
treadmill 45 min
stretching 10 min