DAY 10 - 18

Beginners: 2 to 4 sets  rest 1 min between sets

 

Intermediate: 3 to 6 sets rest 45 sec between sets 

 

Advanced: 4 to 8 sets rest 30 sec between sets 

DAY 10

30 CALF RAISES

30 PUSH UPS

30 V SIT-UPS

30 CLAP JACKS

30 DEAD BUG

DAY 11

50 CURTSY SQUATS

2 MINUTE ARM CIRCLES (1 MIN FRONTWARDS AND 1 MIN BACKWARDS)

50 CRUNCHES

40 BURPEES

DAY 12

70 PAUSE SQUATS

50 PUSH UPS

60 SUPERMAN

2 MIN JOG IN PLACE

DAY 13

40 LUNGES (20 EACH LEG)

60 PUSH UPS

70 CRUNCHES

40 MOUNTAIN CLIMBERS

40 WOOD CHOPPERS

DAY 14

75 REG SQUATS

40 PUSH UPS

40 FROG JUMPS

40 BUTT KICKS

1 MINUTE FLUTTER KICKS

DAY 15

40 SUMO SQUATS

70 PUSH UPS

70 CRUNCHES

70 JUMPING JACKS

40 FIRE HYDRANTS (20 EACH LEG)

DAY 16

50 PLANK IN AND OUTS

60 PUSH UPS

1 MINUTE SCISSOR KICKS

40 STRAIGHT-LEG DEADLIFT

60 MOUNTAIN CLIMBERS

DAY 17

40 SQUAT JUMPS

40 FRONT RAISES

40 CRUNCHES 

40 BUTT KICKS

DAY 18

REST REST REST

GET READY FOR DAY 19

SUBMIT YOUR WEIGH-IN

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