DAY 12 - FULL BODY STRENGTH
EXERCISE :45 SEC / REST :15 SEC
1. ALTERNATING FORWARD LUNGE DUMBBELL TOUCH
2. BENTOVER ROWS
3. ALTERNATING FORWARD LUNGE DUMBBELL TOUCH
4. RAINBOW PRESS
5. ALTERNATING TRANSVERSE LUNGE DUMBBELL TOUCH
6. TRICEP DIPS
7. STEP-UPS (RIGHT LEG)
8. HAMMER CURLS
9. STEP-UPS (LEFT LEG)
10. STAR PLANK JUMP OUTS
DAY 13 - CARDIO
EXERCISE :20 SEC / REST :10 SEC
1. FAKE JUMP ROPE
2. X SQUATS
3. BURPEES
4. POGO HOPS
5. BUTT KICKERS
6. SIDE-SIDE SQUAT SHUFFLE
7. JUMPING JACKS
8. PLANK SHOULDER TAPS
DAY 15 - FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. PRISONER SPEED SQUATS
2. PUSH UPS
3. MOUNTAIN CLIMBERS
4. ALTERNATING LUNGES
5. JUMP SQUATS
6. HIGH KNEES
7. BRIDGE TRICEP DIPS
8. PLANK UP-DOWNS
DAY 16 - CARDIO
EXERCISE :20 SEC / REST :10 SEC
1. SPRINT IN PLACE
2. SPEED SKATERS
3. POGO HOPS
4. WINDMILL T-STANDS
5. IRISH JIG
6. SPEED SKATERS
7. FRONT JACKS
8. PENDULUM PLANK