Day 1:
1. Plank: 3 sets of 30 seconds
2. Russian Twists: 3 sets of 12 reps (each side)
3. Leg Raises: 3 sets of 12 reps
4. Bicycle Crunches: 3 sets of 12 reps (each side)
5. Standing Calf Raises: 4 sets of 20 reps (use a weighted calf raise machine or hold dumbbells)
Day 2:
1. Mountain Climbers: 3 sets of 30 seconds
2. Side Plank (each side): 3 sets of 20 seconds
3. Flutter Kicks: 3 sets of 15 seconds
4. V-Ups: 3 sets of 10 reps
5. Seated Calf Raises: 4 sets of 20 reps (use a calf raise machine or place a weight on your knees)
Day 3: Rest
Day 4:
1. Plank: 3 sets of 45 seconds
2. Russian Twists: 3 sets of 15 reps (each side)
3. Hanging Leg Raises (if you have access to a pull-up bar): 3 sets of 10 reps
4. Bicycle Crunches: 3 sets of 15 reps (each side)
5. Standing Calf Raises: 4 sets of 20 reps
Day 5:
1. Mountain Climbers: 3 sets of 45 seconds
2. Side Plank (each side): 3 sets of 30 seconds
3. Flutter Kicks: 3 sets of 20 seconds
4. V-Ups: 3 sets of 12 reps
5. Seated Calf Raises: 4 sets of 20 reps
Day 6: Rest
Day 7:
1. Plank: 3 sets of 60 seconds
2. Russian Twists: 3 sets of 20 reps (each side)
3. Hanging Leg Raises (if available): 3 sets of 12 reps
4. Bicycle Crunches: 3 sets of 20 reps (each side)
5. Standing Calf Raises: 4 sets of 20 reps
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