MONTH DAY EXERCISE CARDIO CORE MUSCLE

Monday X X X

Tuesday O X

Wednesday X X X

Thursday O X

Friday X X X

Saturday O X

Sunday O X

CARDIO Jogging EXERCISE 1. One 2. Two

: 10 minutes, 5 repetitions, 1-2 minutes rest

Push up 900 Push up triceps Crunches Side bridge Triceps dips Sit up

Pull up/chin up Squats Toe touch In cline leg raise Lunges Push up 900/triceps

3. Three Triceps dips Bridging Standing calf rise Floor hip and extension Side bridge Scissors kick CORE MUSCLE Plank 60seconds Plank one hand (right and left) 15seconds each Plank one leg raise (right and left) 15seconds each Plank 30seconds Plank side (change side) 30seconds each Plank side one leg raise (right and left) 15seconds each Plank combination (right hand-left leg, left hand-right leg) 15seconds each

EAT CLEAN!WORKOUT!SWEAT IS FAT CRYING!