Monday
10 push-ups
20 squats
30 lunges
40 crunches
50 second wall sit
60 second plank
70 jumping jacks
60 second plank
50 second wall sit
40 crunches
30 lunges
20 squats
10 push ups
Tuesday:
Alternating Dumbbell hammer curls 4 sets of 10-12 reps
Overhand simultaneous Dumbbell curls 4 sets of 10-12 reps
Bent Over Dumbbell Kicks backs 4 sets of 10-12 reps (one arm at a time)
Bench or chair Dips- 3 sets until failure (if you fail fats, bring your feet in closer)
Concentration Bicep Curls 4 sets of 10-12 reps
Seated Overhead Dumbbell Triceps Extensions 4 sets of 10-12 reps
Wednesday:
Dumbbell Prisoner Squats 4 sets of 15
Box or (Double stair) Step ups 4 sets of 10 each leg
Dumbbell Squat Press 4 sets of 12
Walking Lunges with dumbbells 4 sets of 20 lunges
Wall Sit 60 seconds (2 sets)
Plank 3 sets until failure
Thursday:
10 lying leg raises
20 push ups
30 squats
40 lunges
50 crunches
60 second wall sit
70 second plank
80 jumping jacks
70 second plank
60 second wall sit
50 crunches
40 lunges
30 squats
20 push ups
10 lying leg raises
Friday:
Alternating Dumbbell hammer curls 4 sets of 10-12 reps
Overhand simultaneous Dumbbell curls 4 sets of 10-12 reps
Bent Over Dumbbell Kicks backs 4 sets of 10-12 reps (one arm at a time)
Bench or chair Dips- 3 sets until failure (if you fail fats, bring your feet in closer)
Concentration Bicep Curls 4 sets of 10-12 reps
Seated Overhead Dumbbell Triceps Extensions 4 sets of 10-12 reps
Saturday:
Dumbbell Prisoner Squats 4 sets of 15
Box or (Double stair) Step ups 4 sets of 10 each leg
Dumbbell Squat Press 4 sets of 12
Walking Lunges with dumbbells 4 sets of 20 lunges
Wall Sit 60 seconds (2 sets)
Plank 3 sets until failure
Sunday:
50 jumping jacks
20 squats
100 russian twists
5 kneeling push ups
1 minute downward dog
15 jack knife sit-ups
10 lunges
10 side lunges each side
20 bird-dogs
20 inner thigh lifts each leg
