# Exercise 

## full body work out

workout machine

### Workout

- 1 × 0min full body workout


## arms

### Workout

- 1 × 70 pushups
- 2 × 25 brick bicep reps
- 1 × 40 diagonal pushups
- 2 × 10 arm upswings
- 1 × 1min chest pulse
- 1 × 50 arm circles
- 1 × 60 floor tricep dips
- 1 × 40 plank taps
- 1 × 70 chair tricep dips
- 1 × 10 burpeez
- 1 × 25 diamond pushups
- 1 × 7 one hand pushups


## cardio

### Workout

- 1 × 15min running and jumping
- 1 × 15min skipping
- 1 × 0 football


## warmup

### Workout

- 1 × 5min stretch
- 1 × 50 mountain climbers
- 1 × 1min flutter kicks


## Neck

pending info


## abs

### Workout

- 1 × 2min flutter kick
- 1 × 40 cross arm crunches
- 1 × 2min plank
- 1 × 70 russian twist


## legs

### Workout

- 1 × 2min wall sit
- 1 × 17 squat jumps
- 1 × 30 squats
- 1 × 50 calf squats