Warm-up


Day 1 - 1st workout

Day 2 - 2nd workout

Day 3 - 1st workout

Day 4 - 2nd workout

Day 5 - 1st workout

Day 6 - 2nd workout


Workout #1

NOTE:  Take 10-second breaks in between each exercise

  1. MODIFIED PLANK - 1 min
  2. PUSH-UPS -  10 reps, 10 sec rest x 4
  3. SQUATS (men), (women) - 20 reps, 10 sec rest x 4
  4. BIRD-DOG - 30 secs right side, 5 sec rest, 30 secs left side
  5. MODIFIED PLANK - 1 min
  6. Plank Push-Up - 5 reps, 5 sec rest x 4
  7. Jump SQUATS - 10 reps, 10 sec rest x 4


Cool-Down


Workout #2

NOTE: Take 15-second breaks in between each exercise

  1. PLANK - 3 mins
  2. BIRD-DOG -  1 min 30 secs right side, 10 sec rest, 1 min 30 secs left side
  3. LYING HIP RAISES - 1 min 30 secs right side, 10 sec rest, 1 min 30 secs left side
  4. PUSH-UPS - 10 reps, 10 sec rest x 4


Cool-Down


Keywords:  body weight, advance, intermediate