Balance
Fitness and health
Three weeks’ workout program
[Link]
Day 1
30 crunch kicks [x3]
50 Russian twists [x3]
30 side crunches [x3]
30 scissor kicks [x3]
30 plank hip dips [x3]
{Keep in for 15 seconds}
Day 2
30 crunch kicks [x3]
30 side crunches [x3]
3. 50 Russian twists [x3]
4. 30 scissor kicks [x3]
5. 30 plank hip dips [x3]
{Keep in for 15 seconds}
Day 3
30 reverse crunches [x3]
30 Spiderman planks [x3]
30 Russian twist variations [x3]
30 scissor kicks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 4
30 reverse crunches [x3]
30 Spiderman planks [x3]
50 Russian twist variations [x3]
30 scissor kicks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 5
30 knees side to side [x3]
30 alternating toe touches [x3]
30 Russian twists [x3]
30 flutter kicks [x3]
30 cross-body mountain climber planks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 6
30 side crunches [x3]
30 Spiderman planks [x3]
30 scissor kicks [x3]
15 knee touch crunches [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 7
30 crunch kicks [x3]
30 Russian twists [x3]
30 bicycle crunches [x3]
30 elbow to knee crunches [x3]
30 heel touches [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 8
30 crunch kicks [x3]
30 bicycle crunches [x3]
30 Russian twists [x3]
30 shoulder taps [x3]
30 low impact plank jacks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 9
30 crunch kicks [x3]
30 bicycle crunches [x3]
30 Russian twists [x3]
30 shoulder taps [x3]
30 low impact plank jacks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 10
30 crunch kicks [x3]
30 Spiderman planks [x3]
30 side crunches [x3]
30 scissor kicks [x3]
30 plank hip dips [x3]
30 - 60 sec plank [x1]
(Keep in for 15 seconds)
Day 11
30 knees side to side [x3]
30 alternating toe touches [x3]
30 flutter kicks [x3]
30 Russian twists [x3]
30 cross-body mountain climber planks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 12
30 side crunches [x3]
30 heel touches [x3]
30 Pilates hundreds [x3]
30 scissor kicks [x3]
30 Spiderman planks [x3]
(Keep in for 15 seconds)
Day 13
30 side crunches [x3]
30 heel touches [x3]
30 Russian twists [x3]
30 scissor kicks [x3]
30 Spiderman planks [x3]
(Keep in for 15 seconds)
Day 14
30 crunch kicks [x3]
30 bicycle crunches [x3]
30 Russian twists [x3]
30 heel touches [x3]
30 alternating leg drops [x3]
30 cross-body mountain climber planks [x3]
(Keep in for 15 seconds)
Day 15
30 Spiderman planks [x3]
30 plank hip dips [x3]
30 alternating toe touches [x3]
30 Russian twists [x3]
30 side crunches [x3]
30 leg raise crunch claps [x3]
(Keep in for 15 seconds)
Day 16
30 leg extensions [x3]
30 scissor kicks [x3]
30 flutter kicks open + close [x3]
30 bicycle crunches [x3]
30 toe touches [x3]
30 heel touches [x3]
(Keep in for 15 seconds)
Day 17
30 crunch kicks [x3]
30 reverse crunches + leg extensions [x3]
30 alternating leg drops [x3]
30 bicycle crunches [x3]
30 cross-body mountain climber planks [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 18
30 side crunches [x3]
30 scissor kicks [x3]
30 bicycle crunches [x3]
30 alternating leg drops [x3]
30 Spiderman planks [x3]
45 - 60 sec plank [x1]
(Keep in for 15 seconds)
Day 19
30 crunch claps [x3]
30 Russian twists [x3]
30 bicycle crunches [x3]
30 reverse crunches + leg extensions [x3]
30 alternating leg drops [x3]
30 heel touches [x3]
(Keep in for 15 seconds)
Day 20
30 crunch claps [x3]
30 Russian twists [x3]
30 bicycle crunches [x3]
30 alternating leg drops [x3]
30 side crunches [x3]
30 plank hip dips [x3]
(Keep in for 15 seconds)
Day 21
30 crunch kicks [x3]
30 bicycle crunches [x3]
30 Russian twists [x3]
30 scissor kicks [x3]
30 plank hip dips [x3]
30 Spiderman planks [x3]
(Keep in for 15 seconds)