Jump Rope Dumbbell Arms (2 Stretching (Hold 20–

Day Abs Add-On (Reps)

Workout × 1.5kg) 30s)
1 min jump × 6 15 crunches + 20 12 bicep curls + 10
Day Quad stretch, calf stretch,
(30s rest) → 6 bicycles + 20 flutter shoulder press + 12
1 seated forward fold
min kicks side raises (×2)
1 min fast / 1 20 Russian twists +
Day Cobra, child’s pose,
min slow × 5 → 15 leg raises + 20 Same as Day 1
2 seated twist
10 min mountain climbers
Day
REST – – Light walk or yoga
3
1 min jump × 8
Day 20 crunches + 20 heel Hamstring stretch, cat-
(20s rest) → 8 Same as Day 1
4 touches + 20 bicycles cow, side bend
min
1 min sprint × 6 15 reverse crunches +
Day Bridge hold, calf stretch,
(30s rest) → 6 20 mountain climbers Same as Day 1
5 lower back stretch
min + 20 flutter kicks
1 min jump × 10 20 Russian twists +
Day Hip flexor stretch, cobra,
(15s rest) → 10 20 bicycles + 20 leg Same as Day 1
6 seated forward fold
min raises
Day
REST – – Light stretch/walk
7
1 min jump × 10 25 crunches + 25
Day Chest opener, quad
(20s rest) → 10 flutter kicks + 20 Same as Day 1
8 stretch, downward dog
min mountain climbers
1 min fast / 1 20 V-ups + 25
Day Cobra, hamstring stretch,
min slow × 6 → bicycles + 20 Russian Same as Day 1
9 seated twist
12 min twists
Day
REST – – Yoga or gentle walk
10
1 min sprint × 8 25 heel touches + 20
Day Bridge hold, cat-cow,
(30s rest) → 8 reverse crunches + 25 Same as Day 1
11 calf stretch
min flutter kicks
1 min jump × 12 25 bicycles + 25
Day Child’s pose, hip flexor
(15s rest) → 12 Russian twists + 25 Same as Day 1
12 stretch, side bends
min mountain climbers
1 min fast / 1
Day 25 crunches + 20 V- Cobra, hamstring stretch,
min slow × 7 → Same as Day 1
13 ups + 20 leg raises seated twist
14 min
Day
REST – – Light stretch/walk
14
1 min jump × 12 30 bicycles + 25
Day Quad stretch, downward
(20s rest) → 12 flutter kicks + 20 Same as Day 1
15 dog, chest opener
min reverse crunches
1 min sprint × 30 Russian twists +
Day Cobra, hip flexor stretch,
10 (30s rest) → 25 crunches + 20 Same as Day 1
16 hamstring stretch
10 min mountain climbers
Day
REST – – Relax/stretch
17
 Jump Rope Dumbbell Arms (2 Stretching (Hold 20–
Day Abs Add-On (Reps)
Workout × 1.5kg) 30s)
1 min jump × 14 30 heel touches + 30
Day Bridge hold, calf stretch,
(15s rest) → 14 bicycles + 25 flutter Same as Day 1
18 child’s pose
min kicks
1 min fast / 1 25 V-ups + 30
Day Cobra, side bends, seated
min slow × 8 → Russian twists + 20 Same as Day 1
19 twist
16 min reverse crunches
Day
REST – – Yoga/stretch
20
1 min sprint × 30 bicycles + 30
Day Quad stretch, calf stretch,
12 (30s rest) → flutter kicks + 25 Same as Day 1
21 forward fold
12 min crunches
1 min jump × 14 30 mountain climbers
Day Cobra, child’s pose,
(20s rest) → 14 + 25 leg raises + 30 Same as Day 1
22 hamstring stretch
min heel touches
1 min fast / 1 30 Russian twists +
Day Cat-cow, side bend,
min slow × 9 → 25 V-ups + 30 Same as Day 1
23 seated twist
18 min bicycles
Day
REST – – Relax/stretch
24
1 min sprint × 30 flutter kicks + 30
Day Bridge hold, hip flexor
14 (30s rest) → bicycles + 25 reverse Same as Day 1
25 stretch, calf stretch
14 min crunches
1 min jump × 16 30 crunches + 30
Day Cobra, hamstring stretch,
(15s rest) → 16 Russian twists + 30 Same as Day 1
26 chest opener
min mountain climbers
1 min fast / 1
Day 30 bicycles + 25 V- Child’s pose, seated
min slow × 10 Same as Day 1
27 ups + 30 heel touches twist, downward dog
→ 20 min
Day
REST – – Relax/stretch
28
1 min sprint × 35 Russian twists +
Day Cobra, calf stretch, side
16 (30s rest) → 30 bicycles + 25 Same as Day 1
29 bends
16 min reverse crunches
1 min jump × 18 40 bicycles + 30 leg Full body flow (forward
Day
(15s rest) → 18 raises + 30 flutter Same as Day 1 fold → cobra → child’s
30
min kicks pose → twist)