30 Minute Cardio (Choose one of the following)

1. Stationary Bike
2. Treadmill
3. Walking
4. Elliptical

Start off with 8 reps and you can progress to 10 reps

• Modified pushups: 3 sets of 8
  • Helps with chest and arms 
•  Waiter curls w/ dumbbell: 3 sets of 8 (See Video)
  • For biceps
  • Keep elbows in place. Do not move them 

• Gorilla row: 3 sets of 8 (See Video)
  • Helps with back and core 
  • Make sure you are in a sumo squat position with chest forward 

• try do every exercise in this video
• If it is too much do 3 sets of 10

• Crunches: 
  • For 30 sec and 15 sec rest 
  • 3x 
• Bicycles
  • 30 sec and 15 sec rest
  • 3x
• Weighted toe taps (See Video) 
  • Only look at the first exercise in the video 
  • 30 sec and 15 sec rest 
  • 3x

Russian twists with ball (See Video)

• 30 sec and 15 sec rest 
• 3x