Body Shaping Program Day 12

 

Front Plank 30sec

Side Plank 15sec (left and right side)

Rest

50 Crunches

Rest

Front Plank 30sec

Side Plank 15sec (left and right side)

Rest

50 Crunches

Butterfly Kicks 30sec

Rest

 

20 sit-ups

Rest

20 Back Extensions

Rest

20 Oblique Twists

Rest

 

20 sit-ups

Rest

20 Back Extensions

Rest

20 Oblique Twists

Rest

 

20 sit-ups

Rest

20 Back Extensions

Rest

20 Oblique Twists

Rest

 

Incline Bench Press 15reps

Bicep Curls with DBs 12reps each arm

Tricep Push-downs 30reps

Rest

Incline Bench Press 15reps

Bicep Curls with DBs 12reps each arm

Tricep Push-downs 30reps

Rest

Incline Bench Press 15reps

Bicep Curls with DBs 12reps each arm

Tricep Push-downs 30reps

Rest

 

Dips on bench 10reps

Rest

 

Crunches 25reps

Toe Touches 10reps

Bicycle 30reps

Butterfly Kicks 30reps

Crunches 25reps

Leg Hold (3 inches above ground) 30 sec

 

Rest: stretch your abdominal muscles out for about a minute. 

 

Crunches 25reps

Toe Touches 10reps

Bicycle 30reps

Butterfly Kicks 30reps

Crunches 25reps

Leg Hold (3 inches above ground) 30 sec

Rest