lean arms!

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3 minutes

50 seconds

• Straight Arm Raises
• Arm Pull Downs (L)
• Arm Pull Downs (R)
• Arm Row Backs
• Bicep Extensions
• Narrow Knee Push Ups

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back ,

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4 minutes

30 seconds

• Superman
• Face Down Alternative Rows
• Back Curls
• Backward Arm Lifts
• Backward Back Curl
• Wide Push Ups
• Lat Pull Down
• Tricep Dips

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leg fat burning!

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5 minutes

50 seconds

• Wall Squats
• Alternating Wall Lunges
• Wall Squats
• Alternating Wall Lunges
• Single Leg Deadlift
• Deadlift

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inner thigh

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6 minutes

30 seconds

• Inner Thigh Lifts (R)
• Inner Thigh Extensions (R)
• Inner Thigh Leg Pulses (R)
• Inner Thigh Lifts (L)
• Inner Thigh Extensions (L)
• Inner Thigh Leg Pulses (L)
• Glute Bridges + Close Open Knees
• Glute Bridges Hold + Close Open Knees
• Sumo Squat Pulses

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

outer thigh burning

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5 minutes

30 seconds

• Glute Kickbacks (L)
• Glute Kickbacks (R)
• Side Left Lifts (R)
• Side Leg Lifts (L)
• Leg Lift Pumps (R)
• Leg Lift Pumps (L)
• Can Openers (L)
• Can Openers (R)
• Glute Bridge + Close Open Knees
• Side Plank Dips x5 alternating

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

lower abs!!

timer

6 minutes

40 seconds each exercise

10 second rest

• Single Toe Taps
• Leg Extension
• Reverse Crunches
• Double Toe Taps
• Leg Lifts
• Dropping Scissor Flutters
• Heel Touches
• 2x Scissor Flutters + Crunches
• In-Out Top Plank
• Plank Folds

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toning and flatten abs

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7 minutes

30 seconds

• Knee Crunches
• Toe Taps
• Bicycle Crunches + Overtap
• Heel Touches
• Laying Crunch Pulses
• Reverse Crunches
• Crunch Holds + Scissor Kicks
• Ab Hold
• Crunch Arm touches
• Laying Crunch Pulses
• Plank
• Plank Dips

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

waisty

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10 minutes

40 seconds

• Knee Crunches
• Crunch Pulses
• Toe Taps
• Stomach Vacuum
• Russian Twists
• 2x Scissor + Crunch
• In-Out Crunches
• Heel Touches
• Crunch Pulses
• Stomach Vacuum
• One-side Bicycles (L)
• One-side Bicycles (R)
• Hip Dips
• In-Out + Extend Plank

Stretch Time:

• Cobra Pose
• Child Pose

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

upper abs

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9 minutes

45 seconds

• Leg Extensions
• Crunch Legs + Hand touch
• Bicycle Crunches
• Flutter Kicks
• Leg Lifts
• Single Leg Drops
• Crunch Legs + Overtap
• Feet Touch
• Spiderman Plank
• Hip Dips
• Down Dog + Alternative Toe Taps
• Mountain Climbers