• warm up (1 min per exercise)
  • squats - lunges - arms and shoulders rotation - inchworm - forward fold
• strength x cardio ( 3 sets 1 min rest between rounds, no rest between exercises)
  • 1. skipping rope (50 skips) - kettle ball swings (20 reps) - burpees (20 reps)
  • 2. mountain climbers (50 reps) - medicine ball twist lunge (20 reps) - push ups (20 reps)
  • 3. high knees (1min) - medicine ball squat + press up (20 reps) - deadlifts (20 reps) - plank (max time)

finish with a good hamstring. hip & back stretch

http://healthnbodytips.com/get-rid-of-flabby-arms.html/

• 3 months
• 10 weeks
• facial cleansing
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• 10 week workout plan
• 3 months workout