Day 1 : 30 minutes circuit training

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Start with your day with

Warm Up
- 5 minutes running at treadmill or
- 5 minutes cross training or
- 5 minutes fast walking 6 mph or
- 5 minutes stationary cycling

Circuit Training ( Repeat 2x )
- Arms High partial sit up  (15 - 20 sets)  targeting abs muscles
- Butt lift bridge ( 15 - 20 sets ) targeting glute
- High intensity cardio - fast run ( 20 seconds )
- High intensity cardio - jump squat ( 20 seconds )
- Flying side ( 15 sets for each leg ) targeting core, abs and back
- Cat and cow ( 15 - 20 sets ) targeting back
- High intensity cardio - twister ( 20 seconds )
- High intensity cardio - jumping jack ( 20 seconds)
- Plank ( hold 30 - 60 seconds ) targeting core muscles
- Side planks ( hold 30 seconds for each side ) targeting side core muscles


Cooling Down
- stretching, hold 10 seconds for each stretching exercise


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