ENERGY AND PERSISTENCE

CONQUER ALL THINGS

- Benjamin Franklin
Monday (10 mins)

Jumping Jacks ×30sec (here)

Incline Pushups ×5 (here)
Pushups ×3 (here)
Wide Arm Pushups ×5 (here)
Tricep Dips ×5 (here)
Wide Arm Pushups ×3
Incline Pushups ×3
Tricep Dips ×3
Knee Pushups ×5 (here)
Cobra Stretch ×30sec (here)
Chest Stretch ×30sec (here)

Tuesday (20 mins)

Jumping Jacks ×30sec

Abdominal Crunches ×5 (here)
Russian Twist ×20 each side (here)
Mountain Climber ×20 each side (here)
Heel Touch ×20 each side (here)
Leg Raises ×10 (here)
Plank ×20sec (here)
Abdominal Crunches ×3
Russian Twist ×15 each side
Mountain Climber ×15 each side
Heel Touch ×15 each side
Leg Raises ×8
Plank ×30sec
Cobra Stretch ×30sec
Spine Lumbar Twist Stretch Left ×30sec (here)
Spine Lumbar Twist Stretch Right ×30sec

Thursday (25 mins)

Jumping Jacks ×30sec

Side Hop ×30sec (here)
Squats ×10 (here)
Side Lying Leg Lift Left ×10 (here)
Side Lying Leg Lift Right ×10
Backward Lunge ×10 (here)
Donkey Kicks Left ×10 (here)
Donkey Kicks Right ×10
Squats ×5
Side Lying Leg Lift Left ×5
Side Lying Leg Lift Right ×5
Backward Lunge ×5
Donkey Kicks Left ×5
Donkey Kicks Right ×5
Left Quad Stretch with Wall ×30sec (here)
Right Quad Stretch with Wall ×30sec
Knee to Chest Stretch Left ×30sec (here)
Knee to Chest Stretch Right ×30sec
Wall Calf Raises ×10 (here)
Sumo Squat Raises with Wall ×10 (here)
Wall Calf Raises ×5
Sumo Squat Raises with Wall ×5
Calf Stretch Left ×30sec (here)
Calf Stretch Right ×30sec

Friday (15 mins)

Jumping Jacks ×30sec

Arm Raises ×30sec (here)
Rhomboid Pulls ×20 (here)
Side Arm Raise ×30sec (here)
Knee Pushups ×10
Side Lying Floor Stretch Left ×30sec (here)
Side Lying Foor Stretch Right ×30sec
Arm Scissors ×30sec (here)
Rhomboid Pulls ×10
Side Arm Raise ×30sec
Knee Pushups ×5
Cat Cow Pose ×30sec (here)
Prone Triceps Pushups ×10 (here)
Reclined Rhomboidal Squeezes ×10 (here)
Prone Triceps Pushups ×5
Reclined Rhomboidal Squeezes ×5
Child's Pose ×30sec (here)

NOTES
Try to follow the routine.
Workout at least 4 days in a week.
Try should follow exercise on the days that are mentioned. Wednesday is resting day.
Ideally -
MONDAY - UPPER BODY 1 (CHEST, ARMS, SHOULDERS)
TUESDAY - UPPERBODY 2 (ABDOMINAL AREA)
WEDNESDAY - REST :)
THURSDAY - LOWERBODY (WAIST, HIPS, THIGHS, HAMSTRINGS, QUADS, CALF)
FRIDAY - UPPERBODY 3 (SHOULDERS, BACK)