Plank and twist
Standing elbow-knee 20 sec left Standing elbow-knee 20 sec right Knee push up 20 sec Toe touch alternated 20 sec
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Run & Plank
1. Run on the spot 2. Plank shoulder tap 3. Cobra push up 4. Elbow to hand plank 5. Superman
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Butt and gut
1. Jump squat – 4×10 2. Jumping Lunges – 4×20 3. Marching single leg bridge – 4×10 (each leg) 4.
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Side to Side
Lunge and twist 3×10 (each side) Russian twist 4×20 Elbow-knee pause 3×20 sec break 10 sec (each side) Circle abs
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Tabata Workout
Standing elbow-knee Left Side Standing elbow-knee Right side Side lunges (left side) Side Lunges (right side) Sumo Calf raise Side-ling
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Abs and Kick
  Kick and lunge  3×16 Plank butt-ups  4×8 Reverse crunches  4×10 Sumo jump squat  4×10 Lying back extensions (opposite arm-leg) 
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Week 8 – HIIT |(High Interval Intensity Training)
1. Butt kicks 6×20 sec -10 break 2. Froggers 5×20 sec-10 break 3. Side plank hip lift 4×20 sec -10
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Butt and oblique circuit
1. Spiderman plank 2. Good morning 3. Single leg Romanian Dead Lift (a)Left (b)right 4. Side kicks 5. Side Jack
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Band it!
Full body program with resistance band   Bicep Curl 3×10 Reverse bicep curl 3×10 Chest band 3×10 Side shoulder raise
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Legs session
1. Back leg raise – 4×15 2. Side leg raise – 4×15 3. Front leg raise – 4×15 4. Bird
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