Day-workgroup Exercise Sets Reps Rest time

DAY 1

Upper Body + Abs Wide Push-Up 3 Failure 60 sec

Chair Dips 3 20 60 sec

Lateral Raises (with water bottles)

3 20 45 sec

Superman 3 30 sec hold 45 sec

Diamond Push-Up for triceps

3 10 60 sec

Leg Raises 3 Failure 45 sec

Knee Pull Ins 3 Failure 45 sec

Crab walk/Climbers 3 30 45 sec

Plank 3 45 sec hold 45 sec

Rope Jumps 5 minutes

DAY 2

Lower Body + Abs Pistol Squats 3 Failure 60 sec

Jump Squats 3 10 reps 60 sec

Wide Stance Squats 3 20 reps 60 sec

Forward Lunges 3 20 reps 60 sec

High Knees 3 20 reps 45 sec

Oblique Crunches 3 Failure 45 sec

Flutter Kicks 3 20 reps 45 sec

Side Plank 3 45 sec hold 45 sec

Rope Jumps 5 minutes