MODERATION INTENSITY...
1) Jump rope - 15 mins
2) Crunches 45deg bench - 4sets (20reps)
3) Leg Rise (Lower Abs) - 4sets (20reps)
(Upper Abs) - 4sets (20reps)
4) Leg Scissors
- 4sets (20reps)
5) Jump Scissors -
3sets (20reps)
6) Abs Crunch Machine - 3sets (20 reps) front
- 3sets (20 reps) right oblique
- 3sets (20 reps) left oblique
7) Bridges - 4sets (30sec each)
8) Plank - Front (30sec) & Sides (30sec)
9) Push-ups - 3sets (5reps)
10) Chest Uplift with weight - 3 sets (10reps) 10 lbs
11) Deadlift with weight - 3 sets (10reps) 10 lbs
12) Shoulder lift with weight -3 sets (10reps) 10 lbs
13) Back extension machine - 3 sets (15reps) 23kg
14) Chest extension machine - 3 sets (15reps) 23kg
15) Chest pull in machine - 3 sets (15reps) 13kg
16) Chest with dumbells - 3 sets (15reps) 4kg
17) Squats with dumbells - 3 sets (15reps) 6kg
18) Lunges with dumbells - 3 sets (15reps) 4kg
19) Elliptical - 30mins, level 12
20) Bicycle - 15mins, level 4-5
21) Tricep Pull Down - 3 sets (20reps) 10kg
22) Tricep Push Down - 3 sets (20reps) 15kg
23) Tricep Backcurl - 3 sets (15reps) 3kg
24) Hula Hoop - 30mins
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