Super Sunday

Butt and oblique circuit

1. Spiderman plank 2. Good morning 3. Single leg Romanian Dead Lift (a)Left (b)right 4. Side kicks 5. Side Jack

Band it!

Full body program with resistance band Bicep Curl 3×10 Reverse bicep curl 3×10 Chest band 3×10 Side shoulder raise

ABS & LEGS SESSION

Walking push-up – 3×10 reps – break 10 seconds between sets Step up with knee raise – 3×30 sec –

CARDIO SESSION

Knee Push-up -12 reps Mummy Kicks -30sec High Knee -10 reps each leg Knee-elbow -10 reps each side

Beach Body

123-123 4×20 sec Side to side lunges 4×20 reps Floor side leg raise 4×20 each Seated knee tuck 4×15

Challenge – How many can you do?

-Wall sit alternate leg raise -push up birddog Do as many rounds as possible 1 round = 2 x

Tone it up

Knee knee, toe toe Lunge back leg raise left Lunge back leg raise right Star jacks Pistol squat left pistol

Fat burner Tabata Sunday

123-123 kick back plie skipping reverse burpees twisting elbow plank left twisting elbow plank right side plank hip lift left

10-20-30

1.Burpee – plank 2.Cross toe touch left-right 3.Cross toe touch right-left 4.Squat knee Round 1 – 10 reps Round 2

Plank and twist

Standing elbow-knee 20 sec left Standing elbow-knee 20 sec right Knee push up 20 sec Toe touch alternated 20 sec