WEEK 1 DAY 3 : WORKOUT :

WEDNESDAY
 
warm up: 5 mins of brisk walking 

EQUIPMENT : Dumbbells

Move quickly between exercises with a circuit (1 & 2) and have no longer than 90 seconds break
between circuits

https://www.youtube.com/watch?v=wc74btiqizA&feature=emb_logo

CIRCUIT 1 : REPEAT 3 TIMES

Jumping jacks 30 secs

Db bent over row 20 reps

Wide squats 20 reps

Squat + side leg raise 20 reps

DB stiff leg deadlift 10 reps

Db bicep curl 20 reps

Db hammer curl 20 reps

Spot jog 30 secs

Skipping 30 secs

REPEAT CIRCUIT 1 : 3 TIMES 

REST : 90 SECONDS  

CIRCUIT 2 : repeat 3 times

Bicycle Crunch 60  reps

Legs up Crunch 20 reps

Repeat the above 3 times 

rest : MAX 90 seconds between circuits 

stretch and you're done  https://www.youtube.com/watch?v=mlD5ei2coo0&feature=emb_logo

Notes  

This workout consists of 2 circuits. Repeat circuit 1 thrice with max 90 sec breaks in between.
Then move to Circuit 2.  The workout needs to be completed in under 30 mins. Use a dumbbell
(dbs) weight that challenges you.

The workout must be completed in one stretch. Set a timer and aim for 30 mins by going as fast
as possible. If you happen to finish under 30 mins start from the beginning and keep going until
you reach 30 mins.

STRETCH

 R*1*1#3