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Exercises

Set 1: 3 rounds
Push-Ups
Push-Ups
15 reps
Plank with Arm Lifts
Plank with Arm Lifts
45 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
25 seconds

Set 3: 3 rounds
Diamond Push Ups
Diamond Push Ups
15 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Rest
Rest
25 seconds

Set 5: 3 rounds
Circular Push-Ups
Circular Push-Ups
15 reps
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
25 seconds

Set 7: 3 rounds
Spiderman Push-Ups
Spiderman Push-Ups
15 reps
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Rest
Rest
20 seconds


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