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Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Torso Twists
Torso Twists
30 seconds
Rest
10 seconds

Set 2: 2 rounds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
5 seconds
Crunches
Crunches
30 seconds
Rest
Rest
5 seconds
Walking Lunges
30 seconds
Rest
Rest
5 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
5 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
5 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
5 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
5 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
15 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Rest
Rest
15 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds
Diamond Push Ups
Diamond Push Ups
20 seconds
Rest
Rest
15 seconds
Full Left Side Plank
Full Left Side Plank
20 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
40 seconds
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
10 seconds
Ab Choppers
Ab Choppers
30 seconds
Rest
10 seconds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
10 seconds

Set 5: 3 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Walking Lunges
Walking Lunges
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Leg Raises
Leg Raises
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
10 seconds

Workout Discussion

11 Oct
I didn't think i could go to the end but i did it. I'm affraid to be tomorrow morning...

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