Step 1: Warm-up
3 minutes of light jogging or jumping jacks.
3:00
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Step 2: Dumbell Squats
3 sets of 15 reps
0:45
Step 3: Lunges
4 sets of 15 reps per leg
0:60
Step 4: Push-ups
4 sets of 20 reps (modify with knees on the floor if needed)
1:20
Step 5: Plank
Hold for 50 seconds, 2 sets
0:50
Step 6: wide push up (20) 3sets
wide push up for 4mins (quads, hamstrings, arms).
4:00
Step 7: Sit up
Sit-up for 2 minutes, 2 sets
2:00
Step 8: Hook punches
Hook Punches for 4 minutes, 2 sets
4:00
Step 9: Squats
40 squats, 3 sets
4:00
