• warm up
• repeat circuit 3x
• cardio 30m
• warm down

[week 1]

day 1 - arms

• push up x5
• plank x20s
• mt climber x10
• tricep dip x8
• squat press x10
• plank jank x10

day 2 - butt

• bridge x10
• swimmer x30s
• wall sit x20s
• sumo squat x10
• burpees x5
• lunges x10

day 3 - abs

• reverse crunches x15
• elbow knee x5
• russians x10
• crunches x15
• sit ups x10
• stand crunch x10

day 4 - cardio

• link tba

day 5 - butt

• sumo squat x10
• wall sit x20s
• reserve crunches x10
• crunches x10
• sit ups x10
• burpees x5

day 6 - arms

• russians x10
• tricep dips x8
• mt climber x15
• push up x5
• squat press x10
• sit-ups x10

day 7 - flexibility training

• tba

➰➰➰➰➰➰➰➰➰➰

[week 2]

day 1 - arms

• push up x6
• plank x30s
• mt climber x20
• tricep dip x12
• squat press x12
• plank jank x12

day 2 - butt

• bridge x12
• swimmer x30s
• wall sit x20s
• sumo squat x12
• burpees x8
• lunges x12

day 3 - abs

• reverse crunches x20
• elbow knee x8
• russians x15
• crunches x20
• sit ups x15
• stand crunch x15

day 4 - cardio

• link tba

day 5 - butt

• sumo squat x12
• wall sit x30s
• reserve crunches x15
• crunches x15
• sit ups x15
• burpees x10

day 6 - arms

• russians x15
• tricep dips x12
• mt climber x20
• push up x8
• squat press x15
• sit-ups x15

day 7 - flexibility training

• tba

➰➰➰➰➰➰➰➰➰➰

[week 3]

day 1 - arms

• push up x8
• plank x40s
• mt climber x30
• tricep dip x15
• squat press x15
• plank jank x15

day 2 - butt

• bridge x15
• swimmer x30s
• wall sit x40s
• sumo squat x15
• burpees x10
• lunges x15

day 3 - abs

• reverse crunches x25
• elbow knee x2
• russians x20
• crunches x25
• sit ups x20
• stand crunch x20

day 4 - cardio

• link tba

day 5 - butt

• sumo squat x15
• wall sit x40s
• reserve crunches x20
• crunches x20
• sit ups x20
• burpees x12

day 6 - arms

• russians x20
• tricep dips x15
• mt climber x30
• push up x10
• squat press x20
• sit-ups x20

day 7 - flexibility training

• tba

➰➰➰➰➰➰➰➰➰➰

[week 4]

day 1 - arms

• push up x10
• plank x60s
• mt climber x40
• tricep dip x20
• squat press x20
• plank jank x20

day 2 - butt

• bridge x20
• swimmer x45s
• wall sit x60s
• sumo squat x20
• burpees x15
• lunges x20

day 3 - abs

• reverse crunches x30
• elbow knee x15
• russians x25
• crunches x30
• sit ups x20
• stand crunch x20

day 4 - cardio

• link tba

day 5 - butt

• sumo squat x20
• wall sit x60s
• reserve crunches x25
• crunches x25
• sit ups x20
• burpees x15

day 6 - arms

• russians x25
• tricep dips x20
• mt climber x40
• push up x10
• squat press x20
• sit-ups x20

day 7 - flexibility training

• tba