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Exercises

Set 1: 5 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds

Set 2: 5 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
20 seconds
Rest
Rest
10 seconds

Set 3: 5 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
10 seconds

Set 4: 5 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
10 seconds

Set 5: 5 rounds
Push-Ups
Push-Ups
20 seconds
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
10 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 8 rounds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds

Set 8: 8 rounds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
10 seconds

Set 9: 8 rounds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
10 seconds

Set 10: 8 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
10 seconds

Set 11: 1 round
Pull-ups
Pull-ups
30 seconds


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