Tank Top Arms:
- 10 push ups
- 24 biceps burners ( 8 full bicep curls, 8 curls half way up, 8 full bicep curls)
- 15 shoulder presses
-10 push ups
- 15 triceps dips
-15 back rows
-15 lateral raises
-10 push ups
-15 triceps kickbacks with 20 triceps pulse backs
Leg Work Out:
- 60 jumping jacks
-50 jump ropes
-30 mountain climbers
-10 burpees
-20 squats
-30 lunges
-40 calf raises
- 50 second wall sit
-40 single leg rise ( each leg)
- 30 froggers
-20 toe touches
-10 squats
- Call Me Maybe Challenge ( 3 Minutes)
Cardio:
- 10 minutes of running
- 5 minutes of jogging
- 2 minutes of walking
Lower Legs ( calves):
-30 knee circles
- 20 second calve stretch
- 10 seconds of double-leg calf raise
Upper Legs ( thighs):
-50 second wall sit
-30 second plyometric squats
- 100 jumping jacks
Stomach (abs):
-70 sit-ups
-60 side crunches
-30 squat thrusts
To see improvements on these parts you must do the work outs everyday and not just once every few days or weeks
