MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SAT SUN

30 PUSH UPS 20 Squats 30 leg extensions 30 PUSH UPS 20 Squats

30 SIT UPS 20 Lunges 30 donkey kicks 30 SIT UPS 20 Lunges
REST REST
1-3 Minutes 1-3 Minutes 1-3 minutes right 1-3 Minutes 1-3 Minutes
Plank plank and left side plank Plank plank
50 jog in place 20 flutter kicks 3 minutes wall sit 50 jog in place 20 flutter
kicks

35 PUSH 30 Squats 40 leg extensions 40 PUSH UPS 30 Squats

UPS 30 Lunges 40 donkey kicks 40 SIT UPS REST 30 Lunges REST
35 SIT UPS 1-4 Minutes 1-4 minutes right 1-3 Minutes 1-5 Minutes
and left side
1-3 Minutes plank Plank plank
plank
Plank 30 flutter 60 jog in 30 flutter
5 minutes wall sit
60 jog in kicks place kicks
place

40 PUSH UPS 35 Squats 45 leg extensions 45 PUSH 35 Squats

40 SIT UPS 45 donkey kicks UPS 35 Lunges
REST 35 Lunges REST
3-5 Minutes 3-5 minutes 45 SIT UPS 3-5 Minutes
Plank
3-5 Minutes right and left
3-5 Minutes plank
plank side plank
70 jog in place Plank 35 flutter
5 minutes wall
35 flutter kicks sit 70 jog in kicks
place

50 PUSH UPS 40 Squats 50 leg extensions 50 PUSH 50 leg

50 SIT UPS 50 donkey kicks UPS extensions
REST 40 Lunges REST
4-6 Minutes 3-5 minutes 50 SIT UPS 50 donkey
Plank
3-5 Minutes right and left
4-6 Minutes
kicks
plank side plank 3-5 minutes
80 jog in place Plank
5 minutes wall right and left
40 flutter kicks sit 80 jog in side plank
place 5 minutes
wall sit

55 PUSH UPS 50 Squats 60 leg extensions 55 PUSH 60 leg

55 SIT UPS 60 donkey kicks UPS extensions
REST 50 Lunges REST
4-6 Minutes 3-5 minutes 55 SIT UPS 60 donkey
Plank
3-5 Minutes right and left
4-6 Minutes
kicks
plank side plank 3-5 minutes
90 jog in place Plank
5 minutes wall right and left
50 flutter kicks sit 90 jog in side plank
place 5 minutes
wall sit