Targeted muscles

Exerscise Intensity
group

Warmup Chest

Jumping jacks 30 seconds Side shoulder

Monday
Normal Push up 20 rep 2 set Triceps
medium
Wide push up 20 rep 2 set Core

Diamond push-up 20 rep 2 set backmuscle

cooldown

Warm up

Morning jogging

Squat 25 rep 2 set

Tuesday Plank 25 seconds 2x Leg and core medium

Crunches 25 reps 2 sets

cooldown

wednesday restday

Warm up 20 rep Core

Normal push up 20 rep Chest
thursday Wide push up 20 rep Tricep medium
Diamond push up 20 rep Back
Archer push up 20 rep shoulder
 friday Jogging Lower body medium

saturday Push up 100 Upper body hardcore

sunday Rest day