ARMS WORKOUT

Get bulging biceps, burly forearms, and seriously defined triceps with this simple strength-training routine.

Note: Ensure you warm up before the exercise. 

           Warm up for at 15 seconds

Also take breaks of 15 seconds after each exercise 

1. Reverse Hand Push Ups ( 30 Seconds)

2. Diamond Push Ups ( 30 seconds)

REST BREAK (15 SECONDS)

3. Planks ( 30 SECONDS)

4. Plyo Push Ups ( 30 SECONDS)

REST BREAK ( 15 SECONDS)

5. Plank Hops ( 30 Seconds )

REST BREAK ( 15 SECONDS )

FINISH THE WORKOUT WITH A WARM DOWN EXERCISE 

6. Jumping Jacks ( 60 Seconds)

DONE!!!!
STAY HYDRATED!!!

CHEST WORK OUT.

Before beginning the chest work out, first do some warm ups for at least 30 seconds 

Warm up exercises include: Jumping Jacks and Jump Ropes

Remember to take a rest of 15 seconds after each work out

1. Normal Push Ups (60 Seconds)

REST BREAK ( 15 SECONDS )

2. Wide Push Ups  (60 Seconds)

3. Alternative Push Ups ( 60 Seconds)

REST BREAK 15 SECONDS

4. Star Push Ups (60 Seconds)

5.Dolphine Knee Push Ups ( For Beginners) (60 Seconds)

REST BREAK 15 SECONDS

6. Dolphine Push Ups (60 Seconds)

7. Decline Push Ups (60 Seconds)

REST BREAK 15 SECONDS 

8. Dive Bomber Push Ups( 60 Seconds)

9. Offset Push Ups (60 Seconds)

Switch to ensure both chest have been worked out and achieved the gains

REST BREAK 15 SECONDS 

10. Incline Push Ups (60 SECONDS)

DONE !!!!

STAY HYDRATED!!!!

ABS WORK OUT

Rock-hard abs always need to start from somewhere. These are exercises designed to activate your abs (including the core) without putting undue stress in any of the supporting muscle structure. Perfect for beginners but also a great set of abs exercises for those wishing to maintain ab strength. 

NB: Take breaks of at least 15 seconds 

Let's get to it👇🏽👇🏽

1. Leg Lifts 

2. Toe Touches 

3. Flutter Kicks 

4. Bicycle Kicks 

5. Ankle Taps

6. Elbow planks 

7. Hip Pulse

FULL BODY WORK OUT

This is a full body work out section.  It is important to complete the exercises per the given time so that you may achieve the gains you are anticipating. Goodluck

1. Jumping Jacks ( 60 seconds)

2. Body Squats (60 seconds)

3. Calf Raises (30 seconds )

4. Jump Rope ( 60 seconds )

If you dont have a rope, no need to worry. You can assume you are exercising with a rope, using the same formula as per this exercise. 

REST BREAK.
Now have a rest break of 30 seconds.

5. Burpees ( 60 seconds )

BREAK (30 SECONDS )

6. Push ups ( 60 seconds )

7. Elbow Planks (30 seconds)

8. Ankle/ Heel Taps ( 30 seconds)

9. Glute Bridges ( 30 Seconds)

10.Knee Reach Crunches (30 Seconds)

REST BREAK (30 SECONDS )

12. Pike Push Ups (60 Seconds )

13. Arm Circles ( 30 Seconds)

14. High Knees (60 seconds)

DONE!!!
STAY HYDRATED