1
Exercise | Sets | Duration per set |
---|---|---|
Burpee | 4 | 10-15 rep. |
Squat | 4 | 15 rep. |
Mountain Climber | 3 | 45-60 s |
Push-up | 4 | 8-15 rep. |
Biceps-Curl With Towel, Seated | 3 | 8-12 rep. |
Crunch | 3 | 12-20 rep. |
Oblique Crunch | 3 | 12-20 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Burpee | 4 | 10-15 rep. |
Squat | 4 | 15 rep. |
Mountain Climber | 3 | 45-60 s |
Push-up | 4 | 8-15 rep. |
Biceps-Curl With Towel, Seated | 3 | 8-12 rep. |
Crunch | 3 | 12-20 rep. |
Oblique Crunch | 3 | 12-20 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Hand Release Push-up | 3 | 8-12 rep. |
Push And Pull With Towel | 4 | 10-15 s |
Bent Over Balance Touch, One-Legged | 3 | 8-12 rep. |
Squat On Tiptoes | 3 | 12-15 rep. |
Plank Jumping Jacks | 4 | 30 s |
Side Double-Leg Raise, Lying | 2 | 7 rep. |
Reverse Snow Angel | 3 | 10 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Lunge | 4 | 14 rep. |
Straight Arm Glute Bridge | 3 | 10 rep. |
Push-up | 3 | 7-12 rep. |
Push And Pull With Towel | 4 | 15 s |
Row And Hold With Towel | 4 | 30 s |
Plank | 3 | 20-60 s |
Leg Raise, Lying | 3 | 10 rep. |
Russian Twist | 3 | 8-10 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Fire Feet | 4 | 12 s |
Prisoner Squat | 3 | 10 rep. |
Reverse Lunge | 4 | 8 rep. |
Push Back Push-up | 4 | 8 rep. |
Plank To Push-up | 3 | 8 rep. |
Heel Beats | 3 | 10 rep. |
Oblique Crunch | 4 | 10 rep. |
Exercise | Sets | Duration per set |
---|---|---|
High Knees in Place | 3 | 10 s |
Bulgarian Split Squat | 4 | 8 rep. |
Push-up | 3 | 8-12 rep. |
Triceps Extension Push-up With Chair | 3 | 10 rep. |
Biceps-Curl With Towel, Seated | 4 | 10 rep. |
Plank Jumping Jacks | 3 | 10 rep. |
Dead Bugs | 3 | 12 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Sumo Squat | 3 | 10 rep. |
Straight Arm Glute Bridge | 3 | 10 rep. |
Reverse Snow Angel | 3 | 12 s |
Scissor Kick | 3 | 10 rep. |
Side Reach / Foot to Foot Crunch | 4 | 10 rep. |
T Push-up | 4 | 8 rep. |
Lat Press On The Floor, Lying | 3 | 8 rep. |
Biceps-Curl With Towel, Seated | 4 | 10 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Air Squat | 3 | 10-12 rep. |
Calf Raise, One-Legged, Standing | 4 | 10 rep. |
Push And Pull With Towel | 4 | 15 s |
Dips With Chair, Bent Legs | 3 | 10 rep. |
Shoulder Hold With Towel | 4 | 15 s |
Thoracic Rotation | 4 | 8 rep. |
Superman / Superwoman | 3 | 10 rep. |
Lower Body Russian Twist / Windshield Wiper | 3 | 8 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Wrestler Squat | 4 | 8-12 rep. |
Squat On Tiptoes | 3 | 8 rep. |
Glute Bridge With Straight Leg | 4 | 15 s |
Frog Sit-Up / Butterfly Crunch | 3 | 10 rep. |
Side Leg Raise, Lying | 4 | 10 rep. |
Hand Release Push-up | 3 | 8-12 rep. |
Isometric Concentration Curl | 4 | 10 s |
Exercise | Sets | Duration per set |
---|---|---|
Jumping Jacks | 3 | 20 s |
Air Squat | 4 | 10 rep. |
Burpee | 3 | 10 rep. |
Dips With Chair | 3 | 10 rep. |
Lat Press On The Floor, Lying | 4 | 10 rep. |
Leaning Camel | 3 | 12 rep. |
Bicycle | 4 | 14 rep. |
Plank Jumping Jacks | 3 | 20 s |
Exercise | Sets | Duration per set |
---|---|---|
Crab Walk | 2 | 20 s |
Hand Release Push-up | 4 | 10 rep. |
Biceps-Curl With Towel, Seated | 4 | 10 rep. |
Wrestler Squat | 4 | 10 rep. |
Squat Thrust | 3 | 12 rep. |
Heel Beats | 3 | 8 rep. |
Side Plank | 4 | 15 s |
Russian Twist | 3 | 20 s |
Exercise | Sets | Duration per set |
---|---|---|
Push-up | 3 | 10-14 rep. |
Dips Between Two Chairs | 4 | 10 rep. |
Isometric Concentration Curl | 4 | 10 rep. |
Bent Over Balance Touch, One-Legged | 4 | 10 rep. |
Mountain Climber | 3 | 20 s |
Donkey Kick | 3 | 10 rep. |
Plank With Hip Twists | 3 | 20 s |
Windmill | 3 | 12 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Fire Feet | 3 | 20 s |
Side Lunge | 4 | 10 rep. |
Deck Squat | 3 | 12 rep. |
Burpee | 3 | 10 rep. |
Lat Press On The Floor, Lying | 3 | 10 rep. |
Superman / Superwoman | 3 | 18 s |
Plank With Leg Raise | 4 | 12 rep. |
Toe Touch Crunch | 3 | 12 rep. |
Exercise | Sets | Duration per set |
---|---|---|
Side Jumps | 4 | 16 rep. |
Prisoner Squat | 3 | 10 rep. |
Hindu Push-up / Dands | 3 | 10-14 rep. |
Shoulder Tap Push-up | 3 | 10 rep. |
Reverse Plank Between Two Chairs | 3 | 15-20 s |
Biceps-Curl With Towel, Seated | 4 | 10 rep. |
Frog Sit-Up / Butterfly Crunch | 3 | 12 rep. |
Russian Twist | 4 | 20 s |
Exercise | Sets | Duration per set |
---|---|---|
Push-up | 4 | 15 rep. |
Crunch | 3 | 15 rep. |
Oblique Crunch | 4 | 15 rep. |
Squat | 3 | 15 rep. |
Biceps-Curl With Towel, Seated | 3 | 15 rep. |
Lat Press On The Floor, Lying | 3 | 15 rep. |
T Push-up | 3 | 15 rep. |
Plank Jumping Jacks | 3 | 15 rep. |