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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Upper body workout
Judo push up 4×10 reps   Side jacknife plank left 4×10 reps   Side jacknife right 4×10 reps   Side
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AMRAP
Simple exercises that can be performed by using a bench or even a chair. This is a full body workout
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HOW? WHEN? WHAT?
There are different ways to exercise and different types of workouts that work for different people . A good combination
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S E V E N
S E V E N   Types of Squats 3 x 10 of each type Bulgarian squat Basic squat Narrow squat
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All you need is a band
Squat and press 30 sec Tricep extension 30 sec (each hand) Bicep curl 30 sec Chest open-close straight hands 30
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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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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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PUSH UP POSITION
PUSH-UP Position / 4 exercises Push ups 10 Shoulder tab 20 Toe touch 20 Push up plank 20 sec How
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Water bottle workout
Fancy equipment is not always needed to workout. If the use of your own bodyweight for strength and cardio training
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