Day 11

 

Warm-up

 

20 sit-ups

Rest

20 sit-ups

Rest

 

Calf-raises 30reps

Step-ups 12reps each leg

Wall-sit 30sec

Rest

Calf-raises 30reps

Step-ups 12reps each leg

Wall-sit 30sec

Rest

Calf-raises 30reps

Step-ups 12reps each leg

Wall-sit 30sec

Rest

 

Butterfly kicks 30sec

Forward lunges 10reps each leg

Rest

 

Crunches 50reps

Side Lunges 10reps each leg

Rest

 

Squats 12reps

Crunches 30reps on right and left side

Rest

Squats 12reps

Reverse sit-ups 15reps

Rest

Squats 12reps

Oblique Twists 40reps w/medicine ball

Rest

Squats 12reps

Front Plank 1min

Rest

 

15 sit-ups

Rest

15 sit-ups

Rest

15 sit-ups

#ís with feet up to 10

Rest

Reverse Sit-ups 15reps

Rest

 

Crunches 50reps

Toe-touches 15reps

Crunches 25reps

Reverse sit-ups 10reps

Front Plank 1min

Crunches 25reps

Rest