Day Mon Muscle group Upper body Exercires Push up with knees regular: 30s Rest: 10s Plank and tap your shoulder: 30s Rest: 10s Plank and rotation: 30s Rest: 10s Punch: 30s Rest: 10s Plank and clap hand with your patner: 30s Rest: 10s Full Plank: 30s Rest: 10s Punch: 30s Rest: 10s Half Plank with your elbow: 30s Rest: (do this set times) Tue Wed Rest Abs Crunch: 30s Rest: 10s Sit up: 30s Rest: 10s Russian Twist: 30s Rest: 10s Air Bicycle: 30s Rest: 10s Moutain Climer: 30s Rest: 10s Flutter Kicks 30 Rest: 10s Leg Raise: 30s Rest: 10s Hold V-up: 30s Rest: (do this set times) Thur Fri Rest Lower Body Squat : 30s Rest: 10s Backward Lunge: 30s Rest: 10s Squat Jump: 30s Rest: 10s Split Squat Jump: 30s Rest: 10s Plie Squat: 30s Rest: 10s Skater: 30s Rest: 10s Side Lunge: 30s Rest: 10s Sit wall Hold : 30s Sat Fat Remove Rest: (do this set times) Burpee: 4-8-12-16-20-16-12-8-4 (Reps) Do it one time and rest if you need but max resting time is Sun Rest ... Rest: 10s Sit wall Hold : 30s Sat Fat Remove Rest: (do this set times) Burpee: 4- 8-12-16-20-16-12-8 -4 (Reps) Do it one time and rest if you need but max resting time is Sun Rest ... 10s Half Plank with your elbow: 30s Rest: (do this set times) Tue Wed Rest Abs Crunch: 30s Rest: 10s Sit up: 30s Rest: 10s Russian Twist: 30s Rest: 10s Air Bicycle: 30s Rest: 10s Moutain Climer: