Day 1: Body Strength Day 2: Full Body Fat Burn HIIT Day 3: Upper Body Day 4: Full Body

4: Full Body Fat Burn HIIT Day 5: Yoga

Workout Workout

Warm up (2 rounds; Warm up (20 sec/exercise): Warm up (20 Warm up (20 sec/exercise): Warm up (3 rounds;
30 sec/exercise): 1. Touch Down & Up sec/exercise): 1. Touch Down & Up 30 sec/ exercise):
1. Jumping Jack 2. Squat Punch 1. Arm Circles 2. Squat Punch • Slow Jog (3
2. Sumo Squat with 3. Inch Worm (back and 3. Inch Worm minutes)
Punch 4. High Plank to Down Dog forward) 4. High Plank to Down Dog 1. Arms Forward,
3. Shoulder Top 2. Arm Forward & Side & Upward
4. Jumping Lunge Back 2. Swinging Leg
3. Arm Stretch Circles
1 minute Rest (left and right) 3. Side-Step &
4. Shoulders Squat
Forward 4. Step Forward &
5. Plank Walk Backward
6. Downward
Facing Dog
Work out (3 rounds; 30 Work Out: Work out (2 rounds; Work Out: Work out (1
sec/exercise): A. Ab (40 sec/exercise, 20 30 sec/ exercise): A. Ab (40 sec/exercise, 20 min/exercise):
A. Circuit 1 sec. rest after every exercise) 1. Lay Down Push sec. rest after every exercise) 1. Standing Side
1. Plank Jack 1. Knees Up Crunch Up 1. Knees Up Crunch Bend
2. Burpee 2. Leg Raise Reverse 2. Shoulder Push 2. Leg Raise Reverse 2. Downward
3. Airplane Lunge Crunch Up Crunch Dog
1 minute Rest 3. Hip Raise Heel Touch 3. Shoulder Circles 3. Hip Raise Heel Touch 3. Leg
B. Circuit 2 4. Slow Ab Bike 4. Push Up on 4. Slow Ab Bike Dog/Cobra
1. Sumo Squat with 5. Lying Elbow Knee Touch Knees 5. Lying Elbow Knee Touch 4. Crescent
Punch B. Arm & Back (40 5. Superman B. Arm & Back (40 Lunge
2. Squat Pulse sec/exercise, 20 sec. rest 6. Superman sec/exercise, 20 sec. rest 5. Oat
3. Squat Jump after every exercise) Reach Out after every exercise) 6. Cow
1 minute Rest 1. Arm Fly 7. Triceps Push 1. Arm Fly 7. Pigeon
2. Wing Fly Chop Backs 2. Wing Fly Chop 8. Happy Baby
3. Knee Push Up 8. Triceps Push 3. Knee Push Up 9. Yoga Squat
4. Single Arm Plank (20 Together 4. Single Arm Plank (20 10. Windshield
sec/arm) 9. Side Push Up sec/arm) Wiper
5. Commando (left and right) 5. Commando
C. Leg (40 sec/exercise, 20 10. Plank Arm C. Leg (40 sec/exercise, 20
sec. rest after every exercise) Rotation sec. rest after every exercise)
1. Air Squat 1. Air Squat
 2. Front and Back Lunge
(left leg)
3. Front and Back Lunge
(right leg)
4. Donkey Kick
5. Fire Hydrant
D. Inner Core & Side Ab (40
sec/exercise, 20 sec. rest
after every exercise)
1. Single Leg Plank (20
sec/arm)
2. Plank Hip Dips
3. Side Plank (20 sec/side)
4. Spiderman Plank
5. Plank to Dolphin
E. Thigh (40 sec/exercise, 20
sec. rest after every exercise)
1. Outer Leg Lift & Circle
(left leg)
2. Outer Leg Lift & Circle
(right leg)
3. Inner Lift (20 sec/leg)
4. Side Lunge (20 sec/leg)
5. Sumo Squat Pulses
Cool down (20 Cool down (20 sec/exercise):
sec/exercise): 1. Ab Stretch
1. Wide Toe Touch 2. Hip Flexor Stretch
(10 sec) 3. Lower Back Stretch
2. Glute Stretch (10 4. Standing Forward Bend
sec/side) 5. Quad Stretch
3. Quad Stretch (10
sec/side)
4. Side Bend
Stretch (10
sec/side)
5. Arm-Cross
Shoulder Stretch
(10 sec/arm)
2. Front and Back Lunge
(left leg)
3. Front and Back Lunge
(right leg)
4. Donkey Kick
5. Fire Hydrant
D. Inner Core & Side Ab (40
sec/exercise, 20 sec. rest
after every exercise)
1. Single Leg Plank (20
sec/arm)
2. Plank Hip Dips
3. Side Plank (20 sec/side)
4. Spiderman Plank
5. Plank to Dolphin
E. Thigh (40 sec/exercise, 20
sec. rest after every exercise)
1. Outer Leg Lift & Circle
(left leg)
2. Outer Leg Lift & Circle
(right leg)
3. Inner Lift (20 sec/leg)
4. Side Lunge (20 sec/leg)
5. Sumo Squat Pulses
Cool down (30 sec/ Cool down (20 sec/exercise): Cool down (20
exercise): 1. Ab Stretch sec/exercise):
1. Child Pose on 2. Hip Flexor Stretch 1. Supported
Fingertips 3. Lower Back Stretch Bridge
2. Triceps Stretch 4. Standing Forward Bend 2. Reclined
(left and right) 5. Quad Stretch Goddess Pose
3. Shoulder Stretch 3. Supine Spinal
(left and right) Twist
4. Lying Chest 4. Happy Baby
Stretch (left and Pose
right) 5. Legs Up the
Wall