Day 1
1. Push-ups x 15
2. Crunch x 22
3. modified plank 70s
4. Mt climber x 25
5. bicycle crunch x 22
6. burpee test x 14

Repeat these exercises 3 times, 30s breaks between each exercise.

Day 2
1. Push-ups x 16

1. Crunch x 25

2. Modified plank 70s

3. Mt climber x 25

4. Bicycle crunch x 24

5. Burpee test x 16

Repeating 3 times, 30s rest after each exercise

Day 3
1. Front lunge x 18
2. Jumping lunge x 16
3. Jumping squat x 20
4. Burpee x 20
5. Mt climber x 28
6. Plank 80s

Repeating 2 times , 30s rest after each exercise