WEEK 1 DAY 1 WORKOUT :

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

Warm Up- 5 mins of brisk walking 

https://www.youtube.com/watch?v=_oGXsQtmGL0&feature=emb_logo

CIRCUIT 1 - repeat 3 times

Modified burpees 10 reps

Modified push ups 15 reps

Glute bridge flys 15 reps

Wide squats 20 reps

Lateral raise 15 reps

Wide squats 15 reps

DB kick back 20 reps

Jumping jacks 30 secs

Spot jogging 30 secs

Circuit 1 : repeat 3 times

Then Rest for 90 seconds 

 
CIRCUIT 2 : ABS 

do 3 rounds

CRUNCHES 20 reps

LEGS UP CRUNCH 20 reps

Repeat Circuit 2 : 3 times 

Cool Down : walk for 5 mins 

Stretch and you’re done

Workout should be completed in 30 mins

If it takes longer, keep going till you finish.  
Move quickly between exercises

NOTES :

 REPS : repetitions or the number of times you need to do the exercise

before moving to the next one
 Dumbbell Weight : always pick a weight where the last 2 repetitions
feel difficult. For example : in 15 Lateral raises number 14 and 15
should feel hard. 
 
STRETCH- https://www.youtube.com/watch?
v=mlD5ei2coo0&feature=emb_logo

R*1*1#1