| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Incline Wall Push-up | 4✕ | 10 rep. |
| Push And Pull With Towel | 4✕ | 15-20 s |
| Isometric Concentration Curl | 4✕ | 15-20 s |
| Lunge | 3✕ | 10-16 rep. |
| Calf Raise, Standing | 3✕ | 8 rep. |
| Straight Arm Plank With Hip Extension | 3✕ | 8 rep. |
| Reverse Crunch | 3✕ | 8-10 rep. |
| Oblique Crunch | 4✕ | 8 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Jumping Jacks | 3✕ | 12 rep. |
| Squat | 3✕ | 10 rep. |
| Leg Extension, Lying | 3✕ | 12 rep. |
| Glute Bridge | 3✕ | 10 s |
| Push-up On Knees | 3✕ | 6-8 rep. |
| Biceps-Curl With Towel, Seated | 4✕ | 10 s |
| Side Leg Raise, Lying | 4✕ | 10-12 rep. |
| Bent Knee Leg Raise, Lying | 3✕ | 10 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| High Knees in Place | 2✕ | 15 s |
| Squat | 3✕ | 10 rep. |
| Side Lunge | 4✕ | 10 rep. |
| Dips With Chair, Bent Legs | 3✕ | 8 rep. |
| Row With Towel, Seated | 4✕ | 12 s |
| Superman / Superwoman | 3✕ | 8-10 s |
| Crunch | 3✕ | 8 rep. |
| Scissor Kick | 3✕ | 14 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Fire Feet | 4✕ | 12 s |
| Squat | 4✕ | 6-10 rep. |
| Push-up On Knees | 4✕ | 6-10 rep. |
| Lat Pulldown With Towel | 3✕ | 10 rep. |
| Row With Towel, Seated | 4✕ | 10 rep. |
| Leaning Camel | 3✕ | 10 rep. |
| Reverse Crunch | 3✕ | 10 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Jumping Jacks | 4✕ | 20 s |
| Fire Feet | 4✕ | 20 s |
| Push-up On Knees | 4✕ | 8 rep. |
| Dips With Chair, Bent Legs | 3✕ | 6 rep. |
| Lat Pulldown With Towel | 3✕ | 12 rep. |
| Thoracic Rotation | 4✕ | 8 rep. |
| Side Leg Raise, Lying | 4✕ | 8 rep. |
| Reverse Crunch | 3✕ | 8 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Side Jumps | 4✕ | 20 s |
| Frankenstein Walk | 3✕ | 12 rep. |
| Squat | 4✕ | 6 rep. |
| Calf Raise, Standing | 3✕ | 12 rep. |
| Row With Towel, Seated | 4✕ | 10 rep. |
| Push And Pull With Towel | 4✕ | 15 s |
| Biceps-Curl With Towel, Seated | 4✕ | 8 rep. |
| Scissor Kick | 4✕ | 12 rep. |
| Crunch | 3✕ | 8 rep. |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Jumping Jacks | 4✕ | 20 s |
| Leg Extension, Lying | 4✕ | 16 rep. |
| Glute Bridge | 3✕ | 12 s |
| Row And Hold With Towel | 3✕ | 15 s |
| Push-up On Knees | 3✕ | 8 rep. |
| Thigh Press, Seated | 3✕ | 15 s |
| Dead Bugs | 4✕ | 10 rep. |
| Plank | 3✕ | 12 s |
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Fire Feet | 4✕ | 20 rep. |
| Jump Squat | 3✕ | 6 rep. |
| Toe Raise | 4✕ | 10 rep. |
| Reverse Snow Angel | 3✕ | 6 rep. |
| Dips With Chair, Bent Legs | 3✕ | 6 rep. |
| Push And Pull With Towel | 4✕ | 15 s |
| Thoracic Rotation | 4✕ | 6 rep. |
| Oblique Crunch | 4✕ | 6 rep. |
| Bent Knee Leg Raise, Lying | 3✕ | 8 rep. |