exercise # 1 : jumping jacks
THIS IS A WARM-UP EXERCISE
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
EXERCISE # 2 : PUSH-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 3 : WIDE ARM PUSH-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 4 : PUSH-UPS IN ROTATION
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,ABS,SHOULDERS,TRICEPS & GLUTES)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 5 SIT-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 6 CROSSOVER CRUNCHES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 7 HEEL TOUCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 8 LEG RAISES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,GLUTES & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 9 PLANK
THIS IS A GOOD EXERCISE FOR BEGGINERS (IT TARGETS YOUR ABS,SHOULDERS & GLUTES)
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 1 MINUTE
exercise # 10 : squats
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CALVES,QUADRICEPS,GLUTES & HAMSTRINGS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 11 SPINE LUMBAR TWIST TRETCH
THIS IS A GOOD EXERCISE FOR BEGGINERS (IT TARGETS YOUR ABS,SHOULDERS & LEG)
THATS IT FOR TODAY
DO THESE EXERCISES DAILY FOR THIS WEAK TO GET THE BEST RESULTS