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 NARROW TO WIDE SQUATS
30 PUSH UPS
30 V SIT-UPS
30 JUMPING JACKS
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 CRUNCHES
2 MIN JOG IN PLACE
DAY 13
1 MIN. WALL SQUATS
60 PUSH UPS
70 CRUNCHES
40 MOUNTAIN CLIMBERS
DAY 14
75 REG SQUATS
40 PUSH UPS
40 ALT KNEE TO CHEST
40 BUTT KICKS
DAY 15
40 SUMO SQUATS
70 PUSH UPS
70 CRUNCHES
70 JUMPING JACKS
DAY 16
50 NARROW SQUATS
60 PUSH UPS
60 CRUNCHES
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
