Day 1 - Strength
Day 2 - Cardio and Abs
Warm Up
Spot jogging – 5 min
Cross toe touches – 3x15
Arm circles – 3 X 15
Workout routine
Incline push ups – 3x15
D/B chest press – 3x15
D/B shoulder press – 3x15
D/B triceps overhead extension seated – 3x15
D/B row – 3x15
D/B Bicep curl – 3x15
Good Morning – 3x10
Partial Squats – 3x15
Calf raise – 3x15
Any cardio – 10 min
Cool Down
Full body stretching
Warm Up
Spot jogging – 5 min
Leg circles – 3x15
Arm circles – 3 X 15
Workout routine
Any Cardio - 30 min
Crunches – 3x15
Single leg raises – 3x15
Bridging – 3x15
Plank – 5 sets max hold
Back extension – 3x15
High knee marching – 3x50
Cool down
Full body stretching
• Hold each stretch for 15-30 sec, Rest between the sets 30 sec and
between exercises 40 sec