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✅ Recommended Plan
Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day)
Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day)
Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day)
✅ Following along with this video means completing all exercises = 1 round
✅ Repeat for 2-4 Rounds for a complete workout
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🟡 Duration: 30 minutes
💪 Exercises quantity: 30
🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest
🧘 Equipment: your body
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⏳ Timecodes
00:00 - Knee Raise Jack
01:05 - Side Bend Arms Above
02:05 - Twist and Turn
03:05 - Side Step Swing
04:05 - Front Slam
05:05 - High Knee Skips
06:05 - Outward Hand Wave
07:05 - Diagonal Bend Hold
08:05 - Side Shuffle Leg Side Lift
09:05 - Cross Knee To Toe Touch
10:05 - Lateral Swing and Knee Raise L
11:05 - Lateral Swing and Knee Raise R
12:05 - Obliques Twist High Knee and Kick
13:05 - Rope Pull Side Step
14:05 - Side Knee Leg Raise Pressdown
15:05 - Side Crunch
16:05 - Criss Cross Leg Raises
17:05 - Plank Leg Raises
18:05 - Sitting Windshield Wipers
19:05 - Happy Baby Pose
20:05 - Oblique V-up on Floor L
21:05 - Oblique V-up on Floor R
22:05 - Sitting Side Crunch L
23:05 - Sitting Side Crunch R
24:05 - Tiger Curl Pose L
25:05 - Tiger Curl Pose R
26:05 - Lying Leg Raise
27:05 - Lying Scissors Cross
28:05 - Kneeling Plank
29:05 - Lying Bent Leg Tuck
30:02 - Recommended plan
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