Friday 6th Oct: Home Workout

3kg weights:

Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3

Skipping 6 mins: 2 min x 3 (30 sec rest between)

Total: 35 min

Later in the day ...

Lunges: 10 x 3
Sumo Squats: 20 x 3
Butt lift bridge: 20 x 3
Alternative heel touches: 30 x 3
Reverse crunch: 20 x 3

Skipping 6 mins: 2 min x 3 (30 sec rest between)

Total: 25 min

Tuesday 3rd Oct: Home Workout

3kg weights:

Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3

Sumo squats: 100
Glute kicks: 100 each side
Butt lift bridge: 100
Alternate heel touches: 60 each side
Plank: 1 min
Reverse crunch: 100

Total: 65 mins

Sunday 1st Oct: Home Workout

3kg weights:

Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3

Bodyweight exercises:

Sumo Squats: 100
Lunges: 15
Glute Kicks: 75 each
Butt Lift Bridge: 50

Total: 45 mins