Full-body workout at home

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WEEK 1

DAY 1

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Legs Lower)

• The target is lower abs.

• Keep your abs tight at all times.

• Keep your lower back in contact with the pile.

• Don't rest down.

• Remember to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Legs Lower)

• The target is lower abs.

• Keep your abs tight at all times.

• Keep your lower back in contact with the pile.

• Don't rest down.

• Remember to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

DAY 2

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

DAY 3

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard bodyweight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semi-squat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard bodyweight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Reverse Lunge)

• The target is the lower body.

• This exercise is the reverse forward lunge.

• All you need to do is step back into a semi-squat position.

• If done correctly, this exercise will work your glutes and upper leg muscles.

• If it is easy for you hold anything to make it harder.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

DAY 4

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Legs Lower)

• The target is lower abs.

• Keep your abs tight at all times.

• Keep your lower back in contact with the pile.

• Don't rest down.

• Remember to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Legs Lower)

• The target is lower abs.

• Keep your abs tight at all times.

• Keep your lower back in contact with the pile.

• Don't rest down.

• Remember to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

DAY 5

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

DAY 6

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

DAY 7

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat To Chair)

• The target is the lower body.

• Begin by standing in front of the chair, 12 inches from it is alright.

• Secondly, cross your arms in front.

• Elbows remain parallel to the ground.

• Then bend your knees and get down to sit on a chair.

• Do not sit down completely.

• Let your body touch the chair and get back up to the starting point.

• This is good for a beginner-level quad and glute workout.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

WEEK 2

DAY 8

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Straight-Leg Bounds)

• The target is the lower body.

• This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

DAY 9

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Glute Bridge)

• The target is the lower body.

• This exercise is great for beginners to work their glutes and thighs.

Rest for 30 seconds

Workout no. 9 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Step Up To Chair)

• The target is the lower body.

• This exercise is great for improving balance and posture, it's also a great way to work quads and glutes.

• If squats at standard body weight are boring or easy for you, intensive exercise can help you add variety to your lower body workout.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

DAY 10

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 9 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

DAY 11

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Pistol Box Squat)

• The target is the lower body.

• This exercise is a simpler version of the one-legged squat pistol.

• Rather than doing a full leg squat, you sit on a chair at the lowest point of the exercise.

• It is much simpler than the full squat, it is still a very effective exercise for working the legs and increasing ankle stability.

Rest for 30 seconds

Workout no. 9 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds ( Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

DAY 12

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 4 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 10 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

DAY 13

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 5 for 30 seconds (The Pike Pushup)

• The target is the upper body.

• This is a good calisthenic exercise to develop the upper body strength required for the pushup.

• Be in an A-Frame position, with your between your arms.

• Your back needs to be flat and your knees must be straight.

• Slowly lower your head to the ground while bending your elbows.

• You must be looking directly through the legs and not at the ground.

• Then push yourself and repeat.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Shrimp Squat Right)

• The target is the lower body.

• This exercise is a medium one-leg squat where you keep the other leg behind your back.

• If you want you can decide to hold the other leg with your hands or you can leave it there.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Skater Squat Jumps)

• This exercise is suitable for beginners and intermediate-level trainers and it targets the thighs and the back of the legs.

• For this exercise jump from one leg to the other.

• Try to create as much space possible between your landing areas.

• Repeat jumping back and forth as much as you can.

Rest for 30 seconds

Workout no. 11 for 30 seconds (The Pike Pushup)

• The target is the upper body.

• This is a good calisthenic exercise to develop the upper body strength required for the pushup.

• Be in an A-Frame position, with your between your arms.

• Your back needs to be flat and your knees must be straight.

• Slowly lower your head to the ground while bending your elbows.

• You must be looking directly through the legs and not at the ground.

• Then push yourself and repeat.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Crab Walk)

• The target is the upper body.

• This is good for beginners and targets your core shoulders.

• Sit on the floor to get in this position.

• Put your hands behind you.

• Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.

• In this position, you "walk" back and forth across the floor.

DAY 14

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Child Pose)

• The target is the upper body.

• Kneel, walk with your hands in front of you.

• Lower buttocks to sit on heels.

• Let your arms drag along the floor as you sit back down to stretch the entire spine.

• After resting on your heels, raise your hands and relax.

• Breathe into your back.

• Place your forehead on the floor.

• Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Curtsy Lunges)

• The target is the lower body.

• This exercise is good for your legs and glutes.

• This exercise gives the legs a better shape.

• Begin by standing up.

• Then slide your right leg behind your left leg and move your body down bending your knees a little.

• Then do the same with the other leg.

• You can also try hopping a little.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Child Pose)

• The target is the upper body.

• Kneel, walk with your hands in front of you.

• Lower buttocks to sit on heels.

• Let your arms drag along the floor as you sit back down to stretch the entire spine.

• After resting on your heels, raise your hands and relax.

• Breathe into your back.

• Place your forehead on the floor.

• Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

WEEK 3

DAY 15

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 10 for 30 seconds ( Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

DAY 16

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Pushup Feet On Wall)

• The target is the upper body.

• To do this pushup, you must start next to a wall.

• Both feet should be against the wall with the front with your body in a normal pushup position.

• While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30seconds

Workout no. 7 for 30 seconds ( Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Pushup Feet On Wall)

• The target is the upper body.

• To do this pushup, you must start next to a wall.

• Both feet should be against the wall with the front with your body in a normal pushup position.

• While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30seconds

Workout no. 14 for 30 seconds ( Arm Leg Raises)

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

DAY 17

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

DAY 18

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

DAY 19

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Bulgarian Split Squat)

• The target is the quadriceps, glutes, and inner thighs.

• This exercise will improve your balance and activate your hamstrings and calves as stabilizing muscles.

• I really like this workout, as it can be very effective without requiring too many repetitions.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

DAY 20

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Breathe out on exertion.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Pushup Feet On Wall)

• The target is the upper body.

• To do this pushup, you must start next to a wall.

• Both feet should be against the wall with the front with your body in a normal pushup position.

• While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Breathe out on exertion.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Pushup Feet On Wall)

• The target is the upper body.

• To do this pushup, you must start next to a wall.

• Both feet should be against the wall with the front with your body in a normal pushup position.

• While doing this pushup, move your feet up and down slightly touching the wall.

DAY 21

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 8 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Falling Tower Exercise)

• The target is the lower body.

• This exercise is basically for the quads and buttocks.

• Go down and bend your knees and keep your body straight.

• Then lie down back as much as possible.

• The more you lean back the more difficult the exercise will be.

• Put a chair behind you for support.

• When your head hits the chair, you will know that you have leaned back enough.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

WEEK 4

DAY 22

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Forward Lunge)

• The target is the lower body.

• This exercise is the dynamic version of the static lunge.

• And you can switch your legs to train both of them at the same time.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Squat Reach Jumps)

• The target is the lower body.

• This exercise combines squats and jumps.

• First, lower your body and touch the ground with one hand.

• Now jump up and turn your body to the other side.

• Land in a squat position.

• With one hand touch the ground.

• Keep your torso straight.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Body Tricep Press)

• The target is the upper body.

• You will need a bar or simple table for this exercise.

• The bar must be stored on the rack.

• The height of the chest must be equal to the height of the bar from the ground.

• Then stand in the front and hold the bar with your hands.

• Position the feet slightly away from the rack or simple table.

• Then bend your elbows and lower your body.

• Then get back up again.

• You can add a shoulder chain to make the exercise more difficult.

DAY 23

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Jump Squat)

• The target is the lower body.

• This exercise can be done by a beginner and targets the thighs and calves.

• To do this exercise, first, squat down with your fingers touching the ground between your legs.

• Then jump and same time reach the ceiling.

• When descending, it returns to its initial position.

• Try not to stay down, but come back up as soon as possible.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Single Leg Glute Bridge)

• The target is the lower body.

• This exercise is more sophisticated than the standard glute bridge.

• This is also a great exercise to increase your stability.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Skater Squat)

• The target is the lower body.

• This exercise is an intermediate version of the one-legged squat.

• Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Push Up With Toe Tap)

• This exercise is in the intermediate category.

• Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.

• At the same time, bend your right foot and move it forward a little while holding it off the floor.

• Now, in the next cycle, do the same with the right and the left leg.

• Do this quickly, once for the left and once for the toe.

DAY 24

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Donkey Kicks)

• The target is the lower body.

• This exercise is known as a glute toning exercise, but it's also great as part of a body workout routine.

• Do not think this is a "women's exercise", it's effective for men also.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Hyperextension Without Bench)

• The target is the upper body.

• Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.

• Cross your arms and keep your body straight.

• Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.

• Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.