Monday So, we begin

Muscle Exercise Name Timer Reps Sets Track Upper Legs 90 90 Hamstring 30 sec 10 3 Upper Legs Jumping jacks 30 sec - 3 Back forward bend, toe touch 30 sec - 3 Shoulders Arm Circles 30 sec 10 3 Chest Push Up 30 sec 15 4 Upper Legs Bodyweight Side Lunge 30 sec 15 4 Upper Legs Mountain Climbers 30 sec 15 4 Abs Alternate Heel Touchers 30 sec 15 4 Upper Legs Prisoner Squat 30 sec 10 4 Back Superman 30 sec - 4 Abs Cobra 30 sec 8 3 Abs Downward Facing Dog 30 sec - 3 Glutes One Knee to Chest 30 sec 8 3 Glutes Iron Cross Stretch 30 sec - 3

Wednesday Day 2: Halfway there

Muscle Exercise Name Timer Reps Sets Track Upper Legs 90 90 Hamstring 30 sec 10 3 Upper Legs Jumping jacks 30 sec - 3 Back forward bend, toe touch 30 sec - 3 Shoulders Arm Circles 30 sec 10 3 Chest Close Hand Pushup 30 sec 10 4 Upper Legs Bodyweight Walking Lunge 30 sec 15 4 Abs Plank 30 sec - 4 Abs Air Bike 30 sec 15 4 Upper Legs Prisoner Squat 30 sec 10 4 Back Superman 30 sec - 4 Abs Cobra 30 sec 8 3 Abs Downward Facing Dog 30 sec - 3 Glutes One Knee to Chest 30 sec 8 3 Glutes Iron Cross Stretch 30 sec - 3

Friday Day 3: The end is near

Muscle Exercise Name Timer Reps Sets Track Upper Legs 90 90 Hamstring 30 sec 10 3 Upper Legs Jumping jacks 30 sec - 3 Back forward bend, toe touch 30 sec - 3 Shoulders Arm Circles 30 sec 10 3 Chest Push Up 30 sec 10 4 Glutes Bridge 30 sec - 4 Upper Legs Mountain Climbers 30 sec 15 4 Abs Side Bridge 30 sec - 3 Upper Legs Prisoner Squat 30 sec 10 4 Back Superman 30 sec - 4 Abs Cobra 30 sec 8 3 Abs Downward Facing Dog 30 sec - 3 Glutes One Knee to Chest 30 sec 8 3 Glutes Iron Cross Stretch 30 sec - 3

Saturday Day 4: Yoga or stretch

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