exercise # 1 : jumping jacks
THIS IS A WARM-UP EXERCISE
DO THIS EXERCISE FOR 30 SECONDS
THEN TAKE REST FOR 30 SECONDS
EXERCISE # 2 : SIDE ARM RAISES
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR SHOULDERS)
DO THIS EXERCISE 20-25 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 3 : PUSH-UPS IN ROTATION
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,ABS,GLUTES,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 4 : push-ups
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR CHEST,SHOULDERS & TRICEPS)
DO 2 SETS OF THIS EXERCISE 10-15 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 5 : INCLINE 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 # 6 INCH-WORMS
THIS IS A VERY GOOD EXERCISE (IT TARGETS YOUR ABS)
DO 2 SETS OF THIS EXERCISE 10 REPS
THEN TAKE REST FOR 1 MINUTE
EXERCISE # 7 russian twist
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 # 8 ABDOMINAL CRUNCHES
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 # 9 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 # 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 : 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 # 12 : 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 THIS WEAK TO GET THE BEST RESULTS