WORKOUT

Flat Stomach

Day 1: 4 min. Easy

Plank: 30’’
Basic crunches: 12 repeats
Mountain climbers: 14 repeats
Rollups: 10 repeats

Day 2: 4 min. Easy

Windshield: 12 repeats
Reverse crunch straight: 12 repeats
Plank hip dips: 14 repeats
Rollup: 12 repeats

Day 3: 4 min. Easy

Commandos: 8 repeats
Double leg lift: 15 repeats
Double leg reach: 15 repeats
Windshield: 10 repeats

Day 4: 6 min. Easy

Basic crunches: 20 repeats
Rollup: 15 repeats
Arm plank with knee dip: 45’’
Mountain climbers: 15 repeats
Reverse crunch straight: 20 repeats

Day 5: 5 min. Easy

Basic crunches: 20 repeats
Arm plank with knee dip: 45’’
Boat Pose: 30’’
Windshield: 15 repeats

Day 6: 5 min. Easy

Commandos: 10 repeats
Double Leg Lift: 20 repeats
Double leg reach: 20 repeats
Boat pose: 30’’

Day 7: 7 min. Easy

Basic crunches: 25 repeats
Rollup: 20 repeat
Plank hip dips: 15 repeats
Jack knives: 15 repeats
Windshield: 15 repeats

Day 8: 4 min. Medium

Basic crunches: 25 repeats
Arm plank with knee dip: 45’’
Double leg reach: 20 repeats

Day 9: 5 min. Medium

Basic Crunches: 25 repeats
Rollup: 20 repeats
Plank hip dips: 15 repeats
Boat pose: 45’’

Day 10: 5 min. Medium

Commandos: 10 repeats
Double leg lift: 20 repeats
Double leg reach: 20 repeats
Windshield: 15 repeats

Day 11: 8 min. Medium

Basic crunches: 30 repeats
Rollup: 20 repeats
Arm plank with knee dip: 1’
Mountain climbers: 20 repeats
Jack knives: 20 repeats

Day 12: 6 min. Medium

Basic Crunches: 20 repeats
Arm plank with knee dip: 1’
Boat pose: 45’’
Windshield: 15 repeats

Day 13: 5 min. Medium

Commandos: 10 repeats
Double leg lift: 20 repeats
Double leg reach: 25 repeats
Boat pose: 45’’

Day 14: 7 min. Medium

Basic crunches: 30 repeats
Double leg lift: 20 repeats
Plank hip dips: 20 repeats
Jack knives: 20 repeats
Windshield: 15 repeats

Day 15: 5 min. Hard

Basic crunches: 35 repeats
Arm plank with knee dip: 1’
Double leg reach: 25 repeats

Day 16: 6 min. Hard

Basic crunches: 35 repeats
Rollup: 20 repeats
Plank hip dips: 15 repeats
Boat pose: 45’’

Day 17: 6 min. Hard

Commandos: 30 repeats
Double leg lift: 20 repeats
Double leg reach: 25 repeats
Windshield : 20 repeats

Day 18: 8 min. Hard

Basic crunches: 35 repeats
Rollup: 20 repeats
Arm plank with knee dip: 1’
Mountain climbers: 20 repeats
Jack knives: 25 repeats

Day 19: 6 min. Hard

Basic crunches: 40 repeats
Arm plank with knee dip: 1’
Boat pose: 45’’
Windshield: 20 repeats

Day 20: 6 min. Hard

Commandos: 20 repeats
Double leg lift: 20 repeats
Double leg reach: 30 repeats
Boat pose 45’’

Day 21: 8 min. Hard

Basic crunches: 40 repeats
Rollup: 20 repeats
Plank hip dips: 20 repeats
Jack knives: 25 repeats
Windshield: 20 repeats

Day 22: 5 min. Harder

Basic crunches: 40 repeats
Arm plank with knee dip: 1’
Double leg reach: 25 repeats

Day 23: 7 min. Harder

Basic crunches: 40 repeats
Rollups: 25 repeats
Plank hip dips: 20 repeats
Boat pose: 1’

Day 24: 7 min. Harder

Commandos: 20 repeats
Double leg lift: 25 repeats
Double leg reach: 25 repeats
Windshield: 30 repeats
Day 25: 9 min. Harder
Basic crunches: 40 repeats
Rollup: 25 repeats
Arm plank with knee dip: 1’
Mountain climbers: 25 repeats
Jack knives: 25 repeats

Day 26: 7 min. Harder

Basic crunches: 40 repeats
Arm plank with knee dip: 1’
Boat pose: 1’
Windshield: 30 repeats

Day 27: 6 min. Harder

Commandos: 20 repeats
Double leg lift: 25 repeats
Double leg reach: 30 repeats
Boat pose: 1’

Day 28: 9 min. Harder

Basic crunches: 40 repeats
Rollup: 25 repeats
Plank hip dips: 25 repeats
Jack knives: 25 repeats
Windshield: 30 repeats
Slim legs and butt

Day 1: 8 min. Easy

Squats: 15 repeats
Leg swing left leg: 25 repeats
Leg swing right leg: 25 repeats
Glute bridge: 20 repeats
Inner thigh lift right leg: 15 repeats
Inner thigh lift left leg: 15 repeats

Day 2: 7 min. Easy

Squats: 20 repeats
Side leg lift right: 20 repeats
Side leg lift left: 20 repeats
Glute kickbacks right leg: 15 repeats
Glute kickbacks left leg: 15 repeats

Day 3: 8 min. Easy

Leg swing left leg: 10 repeats
Leg swing right leg: 10 repeats
Pulsing lunges right leg: 15 repeats
Pulsing lunges left leg: 15 repeats
Marching hip: 15 repeats
Inner thigh lift right leg: 15 repeats
Inner thigh lift left leg: 15 repeats

Day 4: 9 min. Easy

Single leg hip trusters left: 15 repeats
Single leg hip trusters right: 15 repeats
Glute kickbacks right leg: 15 repeats
Glute kickbacks left leg: 15 repeats
One leg bridge left: 15 repeats
One leg bridge right: 15 repeats
Pulsing lunges right leg: 15 repeats
Pulsing lunges left leg: 15 repeats
Squats: 35 repeats