INTRO:
This is a program for those looking to get into shape but it’s not a typical workout program you’ll find on this website. This is a program for anyone that wants to work on getting in shape but is not looking for a lifting program or anything that is going to be too strenuous. This will still push you but It is designed for that daily routine for those with limitations on lifting or beginners just getting a start into a fitness program.
TARGET:
Beginners, those with physical limitations, Those looking to get a start into fitness.
THINGS TO KNOW:
If you have limitations and need to modify any lift or movement please do so. if you have questions on how to modify any of the movements email fitnesswhitley@gmail.com Some of the movements you may wish to modify are the standing jumps / Push-ups. For the standing jumps, you can sub in Bodyweight squats for double the reps or lunges. For the Push-ups, you can sub in knee push-ups or wall push-ups and work your way to the normal form of things.
Jump To:
Week 1
Day: 1 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 2 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 3 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 4 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 5 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 6 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 7 Off Day
Week 2
Day: 8 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 9 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 10 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 11 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 12 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 13 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 14 Off Day
Week 3
Day: 15 Walk and Stretch
- Walk take a 20 to 25 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 16 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 17 Walk and Stretch
- Walk take a 20 to 25 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 18 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 19 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 20 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 21 Off Day
Week 4
Day: 22 Walk and Stretch
- Walk take a 20 to 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 23 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 24 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 25 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 26 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 27 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 28 Off Day
Week 5
Day: 29 Walk and Stretch
- Walk take a 20 to 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 30 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 31 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 32 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 33 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 34 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 35 Off Day
Week 6
Day: 36 Walk and Stretch
- Walk take a 20 to 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 37 Legs
- Standing Calf Raises 4 sets of 20 reps
- Bodyweight squats 4 sets of 20 reps
- Lunges 4 sets of 10 reps each leg
- Squat hold 10 reps with a 5-second hold at the bottom
Day: 38 Walk and Stretch
- Walk take a 10 to 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 39 Plyometrics
- Standing jumps 3 sets of 5 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 30-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 40 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 41 Core
- Full situps 4 sets of 25 reps
- Reverse situps 4 sets of 15 reps
- Squat hold 2 sets of 10 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 42 Off Day
Week 7
Day: 43 Walk and Stretch
- Walk take a 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 44 Legs
- Standing Calf Raises 4 sets of 25 reps
- Bodyweight squats 4 sets of 25 reps
- Lunges 4 sets of 15 reps each leg
- Squat hold 20 reps with a 5-second hold at the bottom
Day: 45 Walk and Stretch
- Walk take a 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 46 Plyometrics
- Standing jumps 3 sets of 10 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 45-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 47 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 48 Core
- Full situps 4 sets of 30 reps
- Reverse situps 4 sets of 25 reps
- Squat hold 2 sets of 20 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 49 Off Day
Week 8
Day: 50 Walk and Stretch
- Walk take a 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 51 Legs
- Standing Calf Raises 4 sets of 25 reps
- Bodyweight squats 4 sets of 25 reps
- Lunges 4 sets of 15 reps each leg
- Squat hold 20 reps with a 5-second hold at the bottom
Day: 52 Walk and Stretch
- Walk take a 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 53 Plyometrics
- Standing jumps 3 sets of 10 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 45-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 54 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 55 Core
- Full situps 4 sets of 30 reps
- Reverse situps 4 sets of 25 reps
- Squat hold 2 sets of 20 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 56 Off Day
Week 9
Day: 57 Walk and Stretch
- Walk take a 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 58 Legs
- Standing Calf Raises 4 sets of 25 reps
- Bodyweight squats 4 sets of 25 reps
- Lunges 4 sets of 15 reps each leg
- Squat hold 20 reps with a 5-second hold at the bottom
Day: 59 Walk and Stretch
- Walk take a 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 60 Plyometrics
- Standing jumps 3 sets of 10 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 45-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 61 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 62 Core
- Full situps 4 sets of 30 reps
- Reverse situps 4 sets of 25 reps
- Squat hold 2 sets of 20 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps
Day: 63 Off Day
Week 10
Day: 64 Walk and Stretch
- Walk take a 30 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 65 Legs
- Standing Calf Raises 4 sets of 25 reps
- Bodyweight squats 4 sets of 25 reps
- Lunges 4 sets of 15 reps each leg
- Squat hold 20 reps with a 5-second hold at the bottom
Day: 66 Walk and Stretch
- Walk take a 15 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to toe touch and repeat for a total of 3 times
Day: 67 Plyometrics
- Standing jumps 3 sets of 10 reps
- push-ups 4 sets of as many as possible
- Plank up 3 sets up to 45-second holds
- lunge hold 3 sets of 5 each leg with a 5-second hold at the bottom
- Wall-sits 3 sets of 30 seconds
Day: 68 Walk and Stretch
- Walk take a 20 min walk no rush here just get out and move
- Were going to do basic stretch Circut, This means do the stretch and hold it for about 2 to 4 seconds then go to the next stretch. Come back and repeat the circuit again 3 times!
- Toe Touch 5 reps
- Quad pull 5 reps each leg
- Calf wall Stretch 5 reps each leg
- Downward facing dog back stretch 2 times 10-second hold
- Arm behind the head 5 reps each arm
- Arm circles 15 reps
- Go back to Toe touch and repeat for a total of 3 times
Day: 69 Core
- Full situps 4 sets of 30 reps
- Reverse situps 4 sets of 25 reps
- Squat hold 2 sets of 20 reps with a 5-second hold at the bottom
- Crunches 4 sets of 50 reps