Day 11
ARMS
10x Push ups
14x Triceps dips
18x Mountain Climber
45 sec plank
ABS
25x Abdominal crunches
16x sit ups
16x Superman
22x leg raises
45sec plank
LEGS
34x Side lunges
20x Pile Squats
13x side lying lift left
13x side lying lift right
13x Bottom leg lift left
13x Bottom leg lift right
20 sec wall sit
Rerember to drink plenty of water and to strech beforehand
ARMS
10x Push ups
14x Triceps dips
18x Mountain Climber45 sec plank
ABS
25x Abdominal crunches
16x sit ups
16x Superman
22x leg raises
45sec plank
LEGS
34x Side lunges
20x Pile Squats
13x side lying lift left
13x side lying lift right
13x Bottom leg lift left
13x Bottom leg lift right
20 sec wall sit
Rerember to drink plenty of water and to strech beforehand
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