Pre Workout Stretching

Day 1 & Day 5

Type Sets Reps
Push ups 4 15-20

Jumping Jacks 3 10 to 15

Lateral Raises 4 15 reps

Incline Push Ups 3 8 to 12

Walking Lunges 3 10 each leg

Crunches 3 10 to 15

Superman Raises 3 10 to 15

Single Leg Raises 2 10 each side

Plank 30 secs

Day 2&Day 6
Type Sets Reps
Squats 5 10 to 12

Bulgarian Split Squat 4 10

Reverse Lunges 4 10 each leg

Alternate Chair Step ups 3 5 each side

Spider Crawls 10 each leg

Diagonal Lunges 3 10 each side

 Wall squat Hold 2 10 sec hold

Donkey Kicks 3 20 each side

Hip Thrust 3 10 to 15

Day 3
Type Sets Reps
Burpees 1 20

Jumping Jacks 1 20

Mountain Climbers 3 10

Cross Crawls 3 10

Crunches 3 20

Leg Raises 3 15-20

Plank atleast 60 sec hold

Oblique Crunches 3 20 each side

Side Bends 2 20 each side

Side Plank 2 30 sec each side

Butterfly Crunches 4 20

V Sit-Ups 3 10 to 15

Post-Workout Stretching

Day 4& 7 Rest

Day 8 Repeat Day 1 & So on
https://www.youtube.com/watch?v=RHplaSPTM0A

Links
https://greatist.com/fitness/how-do-perfect-push

https://www.wikihow.com/Perform-Jumping-Jacks

https://www.bodybuilding.com/exercises/side-lateral-raise

https://www.bodybuilding.com/exercises/incline-push-up

https://www.youtube.com/watch?v=YYWhkctnP2o

https://www.youtube.com/watch?v=Xyd_fa5zoEU

https://www.youtube.com/watch?v=cc6UVRS7PW4

https://www.youtube.com/watch?v=JB2oyawG9KI

https://www.youtube.com/watch?v=B296mZDhrP4

Links
https://www.youtube.com/watch?v=AYQWVdPgQl0

https://www.youtube.com/watch?v=uFsJklNDM3M

https://www.youtube.com/watch?v=ZK-O_aS3GdY

https://www.youtube.com/watch?v=dQqApCGd5Ss

https://www.bodybuilding.com/exercises/spider-crawl

https://www.youtube.com/watch?v=cJA8-z5bDbQ
 https://www.youtube.com/watch?v=ARDeqd6J1sg

https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

https://www.youtube.com/watch?v=SEdqd1n0cvg

Links
https://www.livestrong.com/video/5234-burpees-floor/

https://www.wikihow.com/Perform-Jumping-Jacks

https://www.youtube.com/watch?v=zT-9L3CEcmk

https://www.youtube.com/watch?v=orsleUEeFzA

https://www.youtube.com/watch?v=Xyd_fa5zoEU

https://www.youtube.com/watch?v=JB2oyawG9KI

https://www.youtube.com/watch?v=B296mZDhrP4

https://www.youtube.com/watch?v=AcvfBd9C2kA

https://www.youtube.com/watch?v=dL9ZzqtQI5c

https://www.youtube.com/watch?v=NXr4Fw8q60o

https://www.youtube.com/watch?v=5ZBXpwsJHT0

https://www.youtube.com/watch?v=iP2fjvG0g3w

https://www.youtube.com/watch?v=Cg_Q1M2Xf2s
 Type is the type of exercise you will perform.
Sets is number of times you will repeat the set of activity.
Reps is repetitions you will perform in a single set of activity.
Additional instructions
Rest 20 seconds between repeating the exercise for another set

Rest 30 seconds before starting the next exercise

Use filled water bottles if you don’t have dumbells.

Use a chair

Additional Instructions

Use chair instead of box

Do without weights
 Use any elevated surface

Additional Instructions
`

Both legs at a time

Use weighted Bottles