WARM UP

Back trade mill walk – 5 mins

Heel raises – 50 reps
Butt kicks – 50 reps
Leg raises – 50 each side
Back kicks – 50 each leg
Calf raises – 25x3
Skipping/JJ – 50x3
Pushups – 50

MONDAY: (ABS)
Crunches – 300
Plank – 2 mins
Bicycle crunches – 40x3
Reverse crunches – 40x3
Dead bug weighted – 25x3
Gorilla rows – 30x3
Bird dog weighted – 30x3
Knee tucks – 23x3
Hip dips – 25x3
Body saw plank – 30x3
15 incline 3.5 speed – 12 mins tread mill walk

TUESDAY: (CIRCUIT)
Kettle bell swing – 30x3
Ball slam – 30x3
Box drag – 6 rounds
Tyre flip – 3 rounds
(Mountain climber – pushup – plank jacks)
Lunge walk – 3 rounds
Punches – 100
Rope – 30x3
Donkey raises side and back – 35 x3
Wall sit – 30 sec x3
15 mins Elliptical
WEDNESDAY :
Crunches – 300
Plank – 2 mins
Mountain climbers – 40x3
Spiderman crunches – 20x3
Plank jacks – 30x3
Side leg raises – 50x3
Shoulder taps – 20x3
Leg straight sit up barbell – 30x3
V sit hold 40 sec
12 min tread mill

THRUSDAY:
Pushups – 20x3
Front- lateral raises – 30x3
Machine shoulder press – 30x3
Bicep curls – 25x3
Hammer curls – 25x3
Barbell curls – 25x3
Triceps extension – 25x3
Triceps kickbacks – 25x3
Triceps dips – 25x3
Punches kicks

FRIDAY:
Crunches – 300
Plank 2 mins
Standing weighted leg raises – 30x3
Cross crunches – 30x3
Side crunches – 30x3
Dead bugs weighted – 20x3
Gorilla rows – 30x3
Bird dog – 30x3
Knee tucks – 30x3
Child pose – pushup – 30x3

SATURDAY:
In-out crunches – 30x3
Twist crunches – 15x3
Barbell crunches – 15x3
Leg press – 20x4
Curtsy lunges – 20x3
Dead lift dumbells – 20x3
Dead lift wide- plate – 20x3
Box jump – 10x3