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
