Monday: (4 x through)
12 reps Dumbbell Bicep Curl
12 reps Dumbbell Up-right row
12 reps Bent- Over rear delt raises
12 reps Tricep Kick Backs
12 reps Over head Shoulder Press
10 minute incline walk
Tuesday(4x through)
30 second plank
10 supermans
15 crunches
15 Good Mornings
15 lying leg raises
5 minute jump rope or 3 minutes jumping jacks
Wednesday: (4x through)
15 body squats
10 lunges on each leg
10 step- ups each legs (use 1 stair step)
15 Dumbbell Stiff leg deadlift
15 split squats each leg
20 minute jog/ fast walk
Thursday: (4 x through)
10 reps Dumbbell Bicep Curl
10 reps Dumbbell Up-right row
10 reps Bent- Over rear delt raises
10 reps Tricep Kick Backs
10 reps Over head Shoulder Press
15 minute incline walk
Friday: (4x through)
40 second plank
12 supermans
17 crunches
17 Good Mornings
17 lying leg raises
7 minute jump rope or 5 minutes jumping jacks
Saturday: (4x through)
20 body squats
12 lunges on each leg
12 step- ups each legs (use 1 stair step)
17 Dumbbell Stiff leg deadlift
17 split squats each leg
30 minute jog/ fast walk
Sunday: Fat Burn/ Abs
100 body squats
100 crunches
100 assisted push ups
100 lying leg raises
100 Over head dumbbell tricep extension
4 planks until failure
100 v-up crunches
100 butt lift (bridge)
100 db shoulder press
100 lunges
