AY TUESDAY WEDNESDAY THURSDAY FRIDAY

1. Quick Steps- 20*3 1. Spot Running- 3 Sets of 1 1. Toe Jumps- 10*3 1. Jumping Jacks- 20*3 1
2. Burpees 5*3 min 2. Half Burpees- 10*3 2. Burpees- 6*3 2
0*3 3. Push-ups/ Wall Push-ups- 2. Burpees- 6*3 3. Wall Push-ups- 10*3 3. Shoulder Taps- 10*3 3
10*3 3. Bear stance push-ups 10*3 4. Single leg Side Jumps- 10*3 4. Squat hold to calf raise- 10*3 4
4. Lunges- 10*3 4. Wall sit- 3 sets of 30 Sec 5. Plank- 3 sets 5. Wall taps- 10*3 5
5. Reverse Crunches- 10*3 5. Mountain Climbers- 10*3

Round 1 Round 1 Round 1 1. Skipping- 20*5

1. Jumping Jacks- 20*3 1. Spot Running- 30 sec*3 1. Skipping- 20*3 2. Jumping jacks- 30*3
2. Toe Jumps- 20*3 2. Tuck Jump- 10*3 2. Jumping Twists- 10*3 3. Jumping Twists- 20*3
3. Burpees- 8*3 3. Burpees- 10*3 3. Burpees- 10*3 4. Sport Running- 30 sec*3
Round 2 Round 2 Round 2 5. High Jumps- 10*3
*3 1. Push-up position hold- 3 sets 1. Wall Push-ups- 10*3 1. Bear stance Push-ups- 10*3 6. High Knees- 20*3
*3 2. Reverse Plank- 3 set 2. Up Down Plank- 10*3 2. Bear crawl- 20*3 7. Tuck Jumps- 5*5
3. Triceps dips- 10*3 sets Round 3 3. Knee Push-ups- 10*3 8. Shoulder taps to plank jacks- 10*3
Round 3 1. Jumping Squats- 6*5 Round 3 9. Up down plank- 10*3
1. In out Squats- 10*3 2. Walking lunges- 10*3 1. Side Squats- 10*3 10. Half Burpees- 10*3
3 2. Side Squat walk- 3 sets of 10 Round 4 2. Side lunges- 10*3 11. Squats to Lunges-10*3
steps 1. Side heel taps- 10*3 3. Squat sit- 30 sec*3 12. Mountain Climbers- 10*3
Round 4 2. Half wipers- 10*3 Round 4 13. Roll ups- 10*3
3 1. Standing knee to elbow- 10*3 3. Sitting Punches- 10*3 1. High Crunches- 10*3 5-10 sec rest between sets and 20 sec
*3 2. Flutter kicks- 10*3 2. Russian twists- 10*3 rest between two exercises.
3. Sit ups- 10*3 3. Raised leg half circles- 10*3

Round 1 Round 1
1. Jumping Jacks- 20*3 1. Skipping- 30*5
2. Jumping Twists- 20*3 2. Spot running- 1 min *3
3. Skipping- 20*5 Round 2
Round 2 1. Tuck Jumps- 5*4
n*3 1. High Knees- 10*3 2. Side Walk to Squat Jump-
2. Tuck Jumps- 5*4 10*3
- 20*3 3. Side Squat Walk to Jump- 10*3 Round 3
 Round 3 1. Plank toe touch- 10*3
st- 10*3 1. Plank Side Walk- 1 min*3 2. Knee to elbow (Plank Tuck)-
*3 2. Knee Push-ups- 10*3 10*3
*3 3. Triceps dips- 10*3 Round 4
Round 4 1. Squat and Kick- 10*3
1. Walking lunges- 10*4 2. Squat to lateral leg raise- 10*3
2. In out Jumping squats- 10*3 Round 5
3. Calf raises- 10*3 1. Roll ups- 10*3
Round 5 2. Leg raises- 10*3
1. Plank- 3 sets 3. Burpees- 5*5
10 2. V hold- 3 sets