# TRAIN THE BODY

## Monday - Lower Body + Core

Do exercise 30 seconds and 30 seconds rest

### Workout

- 2 × 10-15 Squat - Dumbbell
- 2 × 8-12 Reverse Lunge - Dumbbell
- 2 × 12-15 Glute Bridge
- 2 × 15-20 Calf Raise - Dumbbell
- 2 × 8-12 Bird Dog
- 2 × 8-12 Dead Bug
- 2 × 20-40 Plank


## Tuesday - Upper Body + Arms

### Workout

- 2 × 6-12 Push-Up
- 2 × 8-15 Push-Up (Incline)
- 2 × 5-10 Pike Push-Up
- 2 × 8-12 Plank (Shoulder Tap)
- 2 × 10-15 Superman
- 2 × 5-10 Push-Up (Diamond)
- 2 × 20-40 Plank


## Thursday - Stamina + Full Body

Do 30 seconds + 30 seconds rest for each exercise

### Workout

- 1 × 0 Jumping Jacks
- 1 × 0 Bodyweight Squat
- 1 × 0 Mountain Climber
- 1 × 0 Reverse Lunge
- 1 × 0 High Knees
- 1 × 0 Push-Up
- 1 × 0 Glute Bridge
- 1 × 0 Plank


## Friday - Upper Body + Core

Do 30 seconds + 30 seconds rest for each exercise

### Workout

- 2 × 6-12 Push-Up
- 2 × 5-10 Pike Push-Up
- 2 × 10-15 Superman
- 2 × 8-12 Plank (Shoulder Tap)
- 2 × 8-12 Bird Dog
- 2 × 8-12 Dead Bug
- 2 × 15-30 Plank


## Sunday - Full Body + Mobility

Do 30 seconds + 30 seconds rest for each exercise

### Workout

- 2 × 10-15 Bodyweight Squat
- 2 × 8-12 Reverse Lunge
- 2 × 6-12 Push-Up
- 2 × 12-15 Glute Bridge
- 2 × 10-15 Superman
- 2 × 8-12 Dead Bug
- 2 × 20-40 Plank