exercise # 1 : jumping jacks
THIS IS A WARM-UP EXERCISE
DO THIS EXERCISE FOR 30 SECONDS
exercise # 2 : pike push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR SHOULDERS,CHEST & TRICEPS)
DO 2 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 30 SECONDS
exercise # 3 : staggered push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR SHOULDERS,CHEST & TRICEPS)
DO 2-3 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 4 : 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 # 5 : decline push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2-3 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 6 : spiderMAN push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 10-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 7 : CROSSOVER CRUNCHES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 20-30 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 8 : BICYCAL CRUNCHES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2-3 SETS OF THIS EXERCISE 15-20 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 10 V-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR AB & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 20-30 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 7 SIT-UPS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS & QUADRICEPS)
DO 2 SETS OF THIS EXERCISE 20-30 REPS
THEN TAKE REST FOR 1 MINUTE
exercise # 12 : PLANK
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS,SHOULDERS & GLUTES)
DO THIS EXERCISE FOR 1 MINUTE
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 1 MINUTE
THEN TAKE REST FOR 1 MINUTE