EXERCISES2014

MONDAY 7.4. 14.4 21.4 28.4 5.5. 12.5. 19.5. 26.5 2.6. 9.6. 16.6. 23.6. 30.6. 7.7. 13.7. 21.7. 28.7.
45 jumping jacks
15 squats
5 jump squats
50 Russian twists
30s plank
10 standing calf raises
5 kneeling push ups
30s Superman
10 lunges (each leg

TUESDAY 8.4. 15.4. 22.4. 29.4. 6.5. 13.5. 20.5. 27.5 3.6. 10.6. 17.6. 24.6. 1.7. 8.7. 15.7. 22.7. 29.7.
100 jumping jacks
50 crunches
20 tricep dips
15 squats
20 lunges (each leg)
70 Russian twists
20 standing calf raises
5 push ups
30s plank

WEDNESDAY 9.4. 16.4. 23.4. 30.4 . 7.5. 14.5. 21.5. 28.5 4.6. 11.6. 18.6. 25.6. 2.7. 9.7. 16.7. 23.7. 30.7.
80 jumping jacks
20 squats
50 vertical leg chrunces
20 sit-ups
15 tricep dips
10 side lunges (each leg)
15 leg lifts (each leg)
50 bicycles
15 wall push ups

THURSDAY 10.4. 17.4. 24.4. 1.5 . 8.5. 15.5. 22.5. 29.5 5.6. 12.6. 19.6. 26.6. 3.7. 10.7. 17.7. 24.7. 31.7.
90 jumping jacks
20 tricep dips
10 sit-ups
30 bird-dogs
10s plank
30 squats
15 indian push ups
40 crunches

FRIDAY 11.4. 18.4. 25.4. 2.5 . 9.5. 16.5. 23.5. 30.5 6.6. 13.6. 20.6. 27.6. 4.7. 11.7. 18.7. 25.7. 1.8.
100 jumping jacks
25 vertical leg crunches
30 crunches
20 squats
20 wall push-ups
50 Russian twists
15s side plank (each side)
10 lunge split jumps


SATURDAY 12.4. 19.4. 26.4. 3.5 . 10.5. 17.5. 24.5. 31.5 7.6. 14.6. 21.6. 28.6. 5.7. 12.7. 19.7. 26.7. 2.8.
60 jumping jacks
40 crunches
10 sit-ups
10 tricep dips
20 side lunges (each side)
15 indian push-ups
10 oblique crunches (e.s.)
30 butt kicks


SUNDAY 13.4. 20.4. 27.4. 4.5 . 11.5. 18.5. 25.5. 1.6. 8.6. 15.6. 22.6. 29.6. 6.7. 13.7. 20.7. 27.7. 3.8.
50 jumping jacks
20 squats
100 Russian twists
5 kneeling push-ups
60S downward dog
15 jack knife sit-ups
10 lunges (each side
10 side lunges (each side)
20 bird-dogs
20 inner thigh lifts (e. leg)