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• Mon:
• Tue: Obliques
• Wed: Back and biceps
• Thur: Legs / Rest
• Fri: Shoulders and traps ****
• Sat: Legs
• Sun: Lower & Upper Abs

All circuits : 12 × 2

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Circuit 1

• Bicycle Crunches
• Alternating V-Ups
• Plank Knee-to-Elbow
• Standing Side Crunch

Circuit 2

• Standing Knee-to-Elbow Crunches
• Russian Twists
• Side V-Up
• Heel Taps

Circuit 3

• Cross-Body Mountain Climbers
• Bear Crunches
• Side Crunch
• Pistol Twists

Circuit 4

• Bicep Curls
• Hammer curls
• Biceps Hold

Circuit 5

• Bent-Over Row
• Reverse Fly
• Inchworm

Circuit 6

• Single-Leg Row
• Dumbbell pullover
• Sitting Concentration Bicep Curls

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Circuit 1

• Fire Hydrant
• Lying Leg Lifts
• Standing Leg Raise
• Lunges

Circuit 2

• Glute Bridge
• Mountain Climbers
• Squats
• Donkey Kicks

Circuit 3

• Standing Knee Hugs
• Lateral Lunges
• Spiderman Climber
• Glute Bridge

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Circuit 1

• Upright Row
• Reverse Snow Angel
• upside-down “V” position pulse

Circuit 2

• Extension Plank
• Table Top Lift
• Plank- to- V-Up

Circuit 3

• Lying T-Lift
• Seated Overhead Press
• Alternate Dumbbell upward Row

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Circuit 1

• Lunges
• Squats
• Lateral Lunges
• Pile Pulse

Circuit 2

• Curtsy Lunges
• Outer Leg Lift
• Inner Leg Lift
• Fire Hydrant Extension

Circuit 3

• Fire Hydrants
• Donkey Kicks
• Leg Swing
• In & Out Squats

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Circuit 1

• Plank (10s)
• Mountain Climbers
• Lying Inward Crunch
• Standing Knee Crunch

Circuit 2

• Plank (15s)
• Toe Reach
• Bicycle Crunch
• Leg Raise