NIGERIAN STANDARD DAILY WEIGHT LOSE EXERCISE PLAN.

The availability of gym equipment like treadmill, elliptic cycle, static cycle, spin bike, rowing machine, steppers, instant abs, step board, exercise ball, medicine ball, bosu balance, dumbbells, total gym, jump rope, resistance band, multi-gym, barbells & weight plates, shall allow you the opportunity of engaging in a variety of workout. In case these equipment are not available, you can always improvise, especially if you can afford the service of a professional personal trainer.

In this plan, I shall strive to design a program that requires less use of gym equipment. This is because of the fact that majority cannot afford cannot afford to buy these equipment or take up a subscription in the gym. Therefore, I shall be flexible & economical as much as possible.

MONDAY.

Jog(10 laps) 30 minutes, Standing Stretches 10 minutes, Jumping Jacks 50 reps, Alternating Arm Scissors Jump 50 reps, Spine-Twist Jump 50 reps, Dynamic Waist Stretch 50 reps, Dynamic Oblique Stretch 50 reps, Squats 50 reps, Lunge Jump 50 reps, Dynamic Seated Double Knees to Elbows 50 reps, Dynamic Cobra Stretch 50 reps.

TUESDAY.

Skipping 1000 reps, Standing Stretches 10 minutes, Fill 2 medium ragolis plastic bottles with sand if you cannot get a 5 kilogram dumbbell, hold in both hands & use for the following exercises- Shoulder Press 30 reps, Lateral Raises 30 reps, Biceps Curls 30 reps, Triceps Curls 30 reps, Alternate Frontal Raises 30 reps, Bent Backward Extension 30 reps, Bent Over Rows 30 reps, Squats 30 reps, Lunges 30 reps, Dead Lifts 30 reps, Calve Raises 30 reps, Sit-ups 30 reps, Clasped Fingers Underneath Jaw Trunk Lift 30 reps.

WEDNESDAY.

Road Jog 30 minutes, Standing Stretches 10 minutes, Dance Aerobics 50 minutes, Mat Pilates 30 minutes.

THURSDAY.

Skipping 1000 reps, Standing Stretches 10 minutes, Repeat the weight programs mentioned for tuesday, but this time make use of a long heavy bar/barbell.

FRIDAY.

Jog (10 laps) 30 minutes, Standing Stretches 10 minutes, Taebo 50 minutes, Yogalates 30 minutes.

SATURDAY.

Road Jog 30 minutes, Skipping 1000 reps, Standing Stretches 10 minutes, Steps Aerobics 50 minutes, Plates 30 minutes.

SUNDAY.

Hatha Yoga 120 minutes.

For further information on specific explanation of each exercise stated & correct forms of workout, contact Olusanya Babatunde aka Mr. T. at New World Gym, 41-47, Samuel Ekunola Street, Lord Bus Stop, Ago Palace Way, Okota, Lagos, Nigeria. Mail me at: babstof@yahoo.com Phone: +2348032447757. Watch-out for more insightful & useful posts. Cheers!

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