1
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Plank | 1✕ | 20 s |
| Side Plank | 1✕ | 20 s |
| Superman / Superwoman | 1✕ | 20 s |
| Push-up | 5✕ | 10 rep. 30 s |
| Inverted Row Between Chairs | 5✕ | 10 rep. 30 s |
| Dips Between Two Chairs | 5✕ | 10 rep. 30 s |
| Bicycle | 5✕ | 20 rep. 30 s |
| Crunch | 5✕ | 20 rep. 30 s |
| Russian Twist | 5✕ | 20 rep. 30 s |
| Squat | 5✕ | 10 rep. 30 s |
| Lunge | 5✕ | 10 rep. 30 s |
| Calf Raise, Standing | 5✕ | 10 rep. 30 s |