ARMS

Tricep Pushups - 3 sets of 15 reps (wear backpack with weight if easy)

Tricep Dips - 3 sets of 20 reps

Small Arm Circles for Shoulders - 3 sets of 30 seconds

Plank - 4 sets of 1 minute

Bag Bicep Curl - 3 sets of 15 reps

How to:

1. Roll up a towel and fit it through the handle of a weighted backpack to be able to hold the towel with both arms.

2. Have arms extended in front of you and curl the backpack towards you.

LEGS

Wall Sit - 4 sets of 1 minute

Lunges - 3 sets of 12-15 reps

Squats - 4 sets of 20

Calf Raises - 4 sets of 20-30 reps

BACK

SuperMan - 3 sets of 10 reps

Alternating SuperMan - 3 sets of 10 reps

Pike Pushup - 4 sets of 10 reps

Shoulder Shrugs with backpack - 4 sets of 25 reps

Bridge - 3 sets of 20 reps

CHEST

Pushups - 4 sets of 15 reps (wear backpack with weight if easy)

Incline Pushups - 3 sets of 10 reps (wear backpack with weight if easy)

Wide Pushups - 3 sets of 10 reps (wear backpack with weight if easy)

ABS

Crunches - 3 sets of 30 reps

Situps - 3 sets of 15 reps

Russian Twists - 3 sets of 20 reps

V in-and-outs - 3 sets of 20 reps

Leg Raises - 3 sets of 30 reps