WEEK 3

exercise # 1 : jumping jacks

THIS IS A WARM-UP EXERCISE

DO THIS EXERCISE FOR 30 SECONDS

THEN TAKE REST FOR 30 SECONDS

exercise # 2 : 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 # 3 : BURPESS

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 # 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 : DIAMOND 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 # 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 # 9 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 # 10 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

THATS IT FOR TODAY

DO THESE EXERCISES DAILY FOR THIS WEAK TO GET THE BEST RESULTS

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