Day 1 Knight in Shining ARM-or

Muscle Exercise Name Timer Reps Sets Track Shoulders Arm Circles 60 sec 50 1 Abs C-Curve 35 sec 15 2 Chest Plyo Push-Up 40 sec 10 2 Abs Two Legged Supine Knee to Chest 45 sec 15 2 Chest Push Up with Feet On An Exercise Ball 50 sec 10 2 Abs Bent Knee Hip Raise 45 sec 15 2 Chest Close Hand Pushup 50 sec 10 2 Abs Lower Abdominal Hip Roll 50 sec 20 2 Chest Push Up 45 sec 10 2 Abs Bent Knee Hundreds 45 sec 10 2 Chest Wide Hand Pushup 30 sec 10 2 Abs Alternate Heel Touchers 45 sec 25 2 Abs Double Leg Hundreds 45 sec 15 2 Abs Hundreds 45 sec 15 2

Day 2 LEGgo my Eggo

Muscle Exercise Name Timer Reps Sets Track Lower Legs Bodyweight Standing Calf Raise 30 sec 25 4 Upper Legs Bodyweight Lunge 45 sec 15 2 Upper Legs Sit Squat 45 sec 10 4 Abs Weight Plate Russian Twist 25 sec 15 3 Abs V Ups 35 sec 15 3 Upper Legs Rear Bodyweight Lunge 45 sec 15 2 Upper Legs Bodyweight Lunge 45 sec 15 2 Upper Legs Sit Squat 50 sec 10 3 Abs Jackknife Sit up 30 sec 10 2 Abs Exercise Ball Roll Down 40 sec 10 3 Lower Legs Bodyweight Standing Calf Raise 35 sec 25 4 Upper Legs Rear Bodyweight Lunge 35 sec 10 3 Upper Legs Prisoner Squat 45 sec 10 3 Abs Toe Touchers 45 sec 20 3

Day 3 Get Pumped and JUMP!

Muscle Exercise Name Timer Reps Sets Track Lower Legs Jumpin Jacks 60 sec 100 1 Chest Burpees 60 sec 15 2 Abs Scissor Kick 25 sec 10 3 Abs Air Bike 30 sec 10 3 Upper Legs Freehand Jump Squat 45 sec 10 3 Glutes Glute Kickback 15 sec 25 1 Glutes Flutter Kick 30 sec 20 2 Chest Burpees 60 sec 15 2 Upper Legs Mountain Climbers 40 sec 25 3 Abs Exercise Ball Roll Down 45 sec 15 3 Upper Legs Star Jump 60 sec 15 2 Triceps Exercise Ball Dip 45 sec 10 5 Upper Legs Rocket Jump 60 sec 20 1 Triceps Exercise Ball Dip 50 sec 10 5 Upper Legs Knee Tuck Jump 60 sec 25 1

Day 4 Core-ageous

Muscle Exercise Name Timer Reps Sets Track Cardio Running 20 min - - Abs Crunches 40 sec 20 2 Abs Knee Draw In 30 sec 15 3 Abs Crunch with Hands Overhead 35 sec 20 4 Abs Two Leg Slide 40 sec 20 3 Abs Tuck Crunch 35 sec 10 3 Abs Bent Knee Hip Raise 35 sec 10 3 Abs Oblique Crunches 30 sec 10 4 Abs Reverse Crunch 45 sec 10 3 Abs Cross Body Crunch 25 sec 10 2 Abs Cobra 45 sec 15 3 Abs Plank 120 sec - 1

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