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Day 1: 30 Minute Total Body Workout | Day 2: 30 Minute Total Body Workout 2 | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Bodyweight Side Lunge | 1 set | 60 reps | 60s | |
1B. Ice Skater![]() | 1 set | 60 reps | 60s | |
1C. Russian Twist![]() | 1 set | 60 reps | 60s | |
1D. Mountain Climber | 1 set | 60 reps | 60s | |
1E. Reverse Lunge with Twist and Overhead Reach | 1 set | 60 reps | 60s | |
1F. BOSU Drop Squats![]() | 1 set | 60 reps | 60s | |
1G. Diamond Pushup![]() | 1 set | 60 reps | 60s | |
1H. Physioball Hip Bridge | 1 set | 60 reps | 60s | |
1I. Bodyweight Jump Squat | 1 set | 60 reps | 60s | |
1J. Bodyweight Side Lunge | 1 set | 60 reps | 60s | |
1K. Roll-out Pushup | 1 set | 60 reps | 60s | |
1L. Plank | 1 set | 60 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plank Walk | 1 set | 60s | 60s | |
1B. Mountain Climber | 1 set | 60s | 60s | |
1C. Punches![]() | 1 set | 60s | 60s | |
1D. Lunge Punch | 1 set | 60s | 60s | |
1E. Front Kick and Punch![]() | 1 set | 60s | 60s | |
1F. Shadow Boxing | 1 set | 60s | 60s | |
1G. Side Kick Through![]() | 1 set | 60s | 60s | |
1H. Ice Skater![]() | 1 set | 60s | 60s | |
1I. Jumping Jack![]() | 1 set | 60s | 60s | |
1J. Jog In Place![]() | 1 set | 60s | 60s | |
1K. Side-to-Side Lunge Chops | 1 set | 60s | 60s | |
1L. Toe Touchers | 1 set | 60s | 60s | |
1M. Sumo Squat to Stand | 1 set | 60s | 60s |
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