Mon, Wed, Fri ( All exercises for 3 sets X 10 Reps)

1. Sprawl 2. Jump Squats 3. Dumbbell Squats 4. Side Step Squat 5. Squat and Kick 6. Squat 7. Lunge and Kick 8. Lunges 9. Dumbbell Swing 10. Dumbbell Snatch 11. Plank 12. Prone Roll 13. Side Plank 14. Pelvic Lift 15. Single Leg Pelvic Lift Repeat the sequence 2 more times

Tues, Thurs, Fri (All exercises for 3 sets X 10 Reps) with 20 minutes cardio

1. Push Up 2. Chest Press on Swiss Ball 3. Chest Flyes on Swiss Ball 4. Dumbbell Pullover on Swiss Ball 5. Single Arm Dumbbell Row 6. Double Arm Dumbbell Rows 7. Shoulder Press 8. Bicep Curl 9. Lying Tricep Extension 10. Bird Dog

Repeat the sequence 2 more times