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 20-25 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 3 TRICEPS DIPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR TRICEPS,SHOULDER,CHEST & BACK)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 4 : decline 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 # 5 : HINDU push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR LOWER BACK,CHEST,GLUTES,HAMSTRING,CALVES,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 10-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 6 : PLANK
THIS IS A GOOD EXERCISE FOR BEGGINERS (IT TARGETS YOUR ABS,SHOULDERS & GLUTES)
DO THIS EXERCISE FOR 45 SECONDS
DO THIS EXERCISE FOR 30 SECONDS
EXERCISE # 7 : CROSSOVER CRUNCHES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 8 HEEL TOUCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 9 LEG RAISES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,GLUTES & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 10 SIT-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 11 : MOUNTAIN CLIMBERS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,GLUTES,CALVES,LOWER BACK & QUADRICEPS
DO THIS EXERCISE 20-30 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 12 : 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 # 13 : COBRA STRETCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,GLUTES & HAMSTRINGS)
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
EXERCISE # 14 : CHEST STRETCH
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST & SHOULDERS)
DO THIS EXERCISE FOR 30 SECONDS
THATS IT FOR TODAY
DO THESE EXERCISES DAILY FOR BEST RESULTS