| Mon | Tues | Wed | Thur | Fri | Sat | Sun |
| 10 Good Mornings
10 Push Ups |
10 Curls
10 Crunches |
10 Lunges
30 sec Plank |
10 Squats
10 Shoulder presses |
10 Jacks
10 Twists |
10 Side Lunges
10 Bicycles |
REST |
| 15 Good Mornings
15 Push Ups |
15 Curls
15 Crunches |
15 Lunges
45 sec Plank |
15 Squats
15 Shoulder presses |
15 Jacks
15 Twists |
15 Side Lunges
15 Bicycles |
REST |
| 20 Good Mornings
20 Push Ups |
20 Curls
20 Crunches |
20 Lunges
60 sec Plank |
20 Squats
20 Shoulder presses |
20 Jacks
20 Twists |
20 Side Lunges
20 Bicycles |
REST |
