Alins work out program... with options

Warm up - Tread mill for up to 20 minutes (Option of skipping)

1 - Walking Lunges: Option with 5kg wieght over head)   21 - 15 - 9

2 - Sit Ups: Using inverted bench  30- 30- 30

3 - Squats/Push Press; Using bar, Squat + Push press with arms extended up. 21 - 15 - 9

4 - Plank: Hold for 60 seconds - x 3

5 - Dip Bar: Legs out horizontal, Hold until fail (time yourself) - x 3

6 - Push ups: Cheat by using knees (not toes)  21-15 - 9