Bikini Body Vol II:

30 DAY MELTDOWN

By: Alyson Michelle

 BIKINI BODY: VOL. II
Introduction
I created this program for those of you looking to really tone and
tighten your bodies inot shape through intense exercises that keep
you moving. If you’ve found that you’ve plateaued
with your current workouts, than this program is for you!

The ‘30 DAY MELTDOWN’ is designed to be done 6 days a week over

5 weeks, but you can personalize the program to fit your own
schedule.

You’ll need a skipping rope, and dumbbells for these

workouts, and I also recommend adding booty bands for
certain exercises, which you’ll see in the video demonstrations.

I suggest using 3lb or 5lb dumbbells for the HIIT workouts (I use
pink weights for these exercises in my video demos) and 10lb-15lb
dumbbells for the lower and upper body workouts (they’re grey in
my video demos). If you find yourself fatigued during a circuit, just
drop the weights and continue through the remaining sets using
just your body weight.

Make sure to remember that this program is for YOU. Aim

to outdo yourself and no one else, as you progress through
each day. The ‘30 DAY MELTDOWN’ is designed to
challenge you and push YOUR OWN limits, so be prepared to work
your butt off and sweat ! 1
 BIKINI BODY: VOL. II
Juice / Smoothie Recipes

Cucumber Cleanse
Green Cleanse
1/2 Cucumber
1/2 Grapefruit 1 Cup of Water Clean Sweep
1 tbs. Chia Seeds 1/2 Cucumber
1/2 Grapefruit 1/2 Lemon
1 Cup of Spinach 1 Green Apple
1/2 Cup of Kale 1/2 Beet
Green Machine
1 Lemon 1 Celery Stalk
8-10 Mint Leaves 1/4 Cucumber
1 Cup of Kale 3 Celery Stalks 1 Cup of Water
2 Cups of Parsley 1 Small Green Apple
1 Cup of Spinach 2 tbs. Apple Cider Vinegar
1 Green Apple
3 Celery Stalks
1/2 Green Bell Pepper Sweet & Spicy Cleanse
Lemon Kicker Cleanse 1/2 Sweet Potato
1/2 Beet
2 Pieces of Pineapple 1 Apple
1/2 Lemon 1 Tangerine
1/2 Cup of Spinach 1 Carrot
1/2 Cucumber 1/4 Lemon
1/4 Jalapeno 1/2 tsp. Cayenne
2
 BIKINI BODY: VOL. II
30 Day / 5 Week Guide

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

LOWER LOWER
CARDIO FULL BODY CORE CARDIO REST DAY
BODY BODY

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

LOWER LOWER
CARDIO FULL BODY CORE CARDIO REST DAY
BODY BODY

LOWER
FULL BODY CORE CARDIO FULL BODY CORE REST DAY
BODY

3
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 1

4
 DAY 1- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JACK SQUATS (15 reps)
- BICEP CURLS (12 reps)
- PLANK TWISTS (10 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- FRONT LUNGES (15 each leg)
- SHOULDER PRESSES (12 reps)
- TOE TOUCHES (25 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- DEADLIFTS (20 reps)
- CHEST PRESSES (15 reps)
- CRUNCHES (25 reps)
Repeat for 4-5 rounds

5
 DAY 2- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- SIT UPS (15 reps)
- REVERSE CRUNCHES (25 reps)
- STRAIGHT LEG CRUNCHES
(25 reps)
Repeat for 5 rounds

CIRCUIT 2
- PLANK PULL THROUGHS
(10 each side)
- JACK KNIFES (20 reps)
- OBLIQUE SIT UPS (15 each side)
Repeat for 5 rounds

CIRCUIT 3
- TOE REACHES (15 reps)
- LEG RAISE TWISTS
(10 each side)
- REVERSE KNEE TO CHEST
(12 each leg)
Repeat for 5 rounds 6
 DAY 3- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- BURPEES (to ground- 12 reps)
- HIGH KNEES (30 seconds)
- PLANK JACKS (20 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- ICE SKATERS (15 each leg)
- JUMPING LUNGES (12 each leg)
- BUTT KICKS (30 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- HALF BURPEES (20 reps)
- WALL TAPS (30 reps)
- MOUNTAIN CLIMBERS
(15 each side)
Repeat for 4-5 rounds
7
 DAY 4- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- SUMO SQUATS (30 reps)
- GLUTE BRIDGES (30 reps)
- KICK BACKS
(on ground- 20 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (15 each leg)
- LUNGE PULSES (20 each leg)
- SIDE STEPS (10 each side)
Repeat for 4-5 rounds

CIRCUIT 3
- CURTSEY LUNGES
(15 each leg)
- SQUAT PULSES (30 reps)
- BUTTERFLY ABDUCTIONS
(25 reps)
Repeat for 4-5 rounds 8
 DAY 5- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JUMP SQUATS (15 reps)
- HAMMER CURLS (15 reps)
- SPIDER CLIMBS
(12 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- SQUAT PRESSES (20 reps)
- TRICEP KICK BACKS (15 reps)
- LEG RAISES (15 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- SINGLE LEG DEADLIFTS
(15 each leg)
- BACK ROWS (15 reps)
- KNEE IN PULSES (15 each leg)
Repeat for 4-5 rounds
9
 DAY 6- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- RUSSIAN TWISTS (15 each side)
- SLOWED DOWN SIT UPS
(count 10 sec to ground- 9 reps)
- V-UPS (15 reps)
Repeat for 5 rounds

CIRCUIT 2
- IN AND OUT JACK KNIFES
(in/out= 1 rep, 15 reps)
- 2 CRUNCHES to SIT UP (15 reps)
- FLUTTER KICKS (15 each leg)
Repeat for 5 rounds

CIRCUIT 3
- SCISSORS (20 each leg)
- SIDE PLANK UP DOWNS
(15 each side)
- CLIMBER TAPS (12 each toe)
Repeat for 5 rounds
10
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 2

11
 DAY 7- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- STRAIGHT JABS (40 seconds)
- HALF BURPEE to PLANK JACK
(40 seconds)
- CROSS BODY M.CLIMBERS (40 sec)
Repeat for 4-5 rounds

CIRCUIT 2
- SKY REACHERS (40 seconds)
- FRONT RAISE JUMPING JACKS
(30 reps)
- LATERAL HIGH KNEES
(3 steps each side for 45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- TUCK JUMPS (30 seconds)
- BURPEE to MOUNTAIN CLIMBERS
(1 burpee, 10 m. climb. -12 reps)
- JACK SQUATS (30 seconds)
Repeat for 4-5 rounds
12
 DAY 8- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT HOLD (30 seconds)
- SQUAT PULSES to JUMP
SQUAT (2 pulses- 30 sec)
- SIDE LEG RAISES (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- WALL SIT (1 minute)
- SQUAT HOLD to JUMP
SQUAT (5 sec hold- 12 reps)
- KICK BACKS (30 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- GLUTE DEADLIFTS
(40 seconds)
- SIDE STEPS (20 each leg)
- BACK STEPS (20 each leg)
Repeat for 4-5 rounds
13
 DAY 9- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- JUMPING LUNGES (30 sec)
- PUSH UPS (10 reps)
- INCHWORM (15 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- REVERSE LUNGE to HIGH
KNEE (12 each leg)
- SHOULDER TAPS (30 seconds)
- PLANK ON HANDS (30 sec)
Repeat for 4-5 rounds

CIRCUIT 3
- DUMBBELL SWINGS (25 reps)
- SKULL CRUSHERS (15 reps)
- SIDE TO SIDE LEG RAISES
(40 seconds)
Repeat for 4-5 rounds
14
 DAY 10- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 5 minutes

CIRCUIT 1
- JACK KNIFE CRUNCHES (15 reps)
- ONE LEG V-UPS (15 each leg)
- PLANK (45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- TOE TOUCHES (25 reps)
- SIDE PLANK (30 sec each side)
- LEG RAISE TWISTS (15 each side)
Repeat for 5 rounds

CIRCUIT 3
- CLIMBER TAPS (45 seconds)
- BICYCLE CRUNCHES
(20 each side)
- SIT UP to JABS (40 seconds)
Repeat for 5 rounds
15
 DAY 11- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 2 minutes
- 30 Jumping Jacks
Repeat for 4 Rounds

CIRCUIT 1
- BUTT KICKS (40 seconds)
- FROG HOPS
(2 forw, 2 backw for 40 seconds)
Repeat for 6 rounds

CIRCUIT 2
- HIGH KNEES (45 seconds)
- BURPEES (to ground- 15 reps)
- SINGLE LEG HIGH KNEES
(30 seconds each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- PLANK JACKS (40 seconds)
- JUMP SQUATS (30 seconds)
- FRONT RAISE JUMPING JACKS
(45 seconds)
Repeat for 4-5 rounds
16
 DAY 12- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT to REVERSE LUNGE
(12 each leg)
- KICK BACKS (30 each leg)
- FIRE HYDRANTS (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 2
- SUMO SQUATS (40 reps)
- 2 GLUTE BRIDGES to HOLD
(5 sec hold- 15 reps)
- DONKEY KICKS (25 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- SQUAT PULSES to PRESS
(2 pulses- 45 seconds)
- GLUTE BRIDGE to ABDUCTION
(20 reps)
- SCISSOR STEPS (30 seconds)
Repeat for 4-5 rounds 17
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 3

18
 DAY 13- FULL BODY CLICK HERE
WARM-UP • Complete all 5 circuits for 3 rounds FOR VIDEO
Skip for 7 minutes
SQUATS
CIRCUIT 1
- SQUATS (45 reps)
- PLANK PUSH UPS (10 each arm)
- CRUNCHES (30 reps)

CIRCUIT 2
- SQUATS (40 reps)
- PLANK PUSH UPS (9 each arm) PLANK PUSH UPS
- CRUNCHES (30 reps)

CIRCUIT 3
- SQUATS (35 reps)
- PLANK PUSH UPS (8 each arm)
- CRUNCHES (30 reps)

CIRCUIT 4
- SQUATS (30 reps) CRUNCHES
- PLANK PUSH UPS (7 each arm)
- CRUNCHES (30 reps)

CIRCUIT 5
- SQUATS (25 reps)
- PLANK PUSH UPS (6 each arm)
- CRUNCHES (30 reps) 19
 DAY 14- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SIT-UPS (20 reps)
- TOE TOUCHES (30 reps)
- STRAIGHT LEG HOLD
(45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- SIDE PLANK UP DOWNS
(20 each side)
- PLANK TWISTS (15 each side)
- SIDE PLANK (30 sec each side)
Repeat for 5 rounds

CIRCUIT 3
- INCHWORM (20 reps)
- REVERSE KNEE TO CHEST
(20 each leg)
- REVERSE PLANK (45 seconds)
Repeat for 5 rounds
20
 DAY 15- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- HALF BURPEES (40 seconds)
- HIGH KNEES (45 seconds)
- PLANK JACKS (45 seconds)
Repeat for 4-5 rounds

CIRCUIT 2
- JUMPING LUNGES (40 seconds)
- MOUNTAIN CLIMBERS (45 sec)
- CROSS BODY M. CLIMBERS
(45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- WALL TAPS (40 seconds)
- PUSH UP, KNEE TO CHEST
(40 seconds)
- FLOOR TAPS (40 seconds)
Repeat for 4-5 rounds
21
 DAY 16- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SIDE STEPS (30 seconds)
- ONE LEG GLUTE BRIDGES
(25 each leg)
- JACK SQUATS (40 seconds)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (25 each leg)
- REVERSE to FRONT LUNGE
(1 of each=1 rep, 15 each leg)
- DEADLIFTS (45 seconds)
Repeat for 4-5 rounds

CIRCUIT 3
- LUNGE PULSES
(30 seconds each leg)
- DONKEY KICK PULSES
(30 each leg)
- SQUAT PULSES (40 seconds)
Repeat for 4-5 rounds 22
 DAY 17- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- DUMBBELL SWINGS (40 reps)
- BACK FLIES (20 reps)
- PLANK PULL THROUGHS
(20 each side)
Repeat for 4-5 rounds

CIRCUIT 2
- SQUAT PRESSES (25 reps)
- LATERAL RAISES
(12 each arm)
- INCHWORM TOE TOUCHES
(12 each toe)
Repeat for 4-5 rounds

CIRCUIT 3
- SINGLE LEG DEADLIFTS
(20 each leg)
- TRICEP DIPS (20 reps)
- SPIDER CLIMBS (15 each side)
Repeat for 4-5 rounds
23
 DAY 18- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- HALF RUSSIAN TWISTS
(15 each side)
- RUSSIAN TWISTS (15 each side)
- V-UPS (15 reps)
Repeat for 5 rounds

CIRCUIT 2
- 2 CRUNCHES to SIT UP (25 reps)
- STRAIGHT LEG CRUNCHES
(30 reps)
- TOE REACHES (20 reps)
Repeat for 5 rounds

CIRCUIT 3
- JACK KNIFE CRUNCHES (20 reps)
- LEG RAISES (20 reps)
- LEG RAISE TWISTS (20 each side)
Repeat for 5 rounds

24
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 4

25
 DAY 19- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- BURPEES (20 reps)
- HALF BURPEES (45 seconds)
- HALF BURPEE to PLANK JACK
(1 minute)
Repeat for 4-5 rounds

CIRCUIT 2
- SKY REACHERS (45 seconds)
- LATERAL HIGH KNEES
(3 steps each side for 1 minute)
- SINGLE LEG HIGH KNEES
(40 seconds each side)
Repeat for 4-5 rounds

CIRCUIT 3
- TUCK JUMPS (45 seconds)
- WALL TAPS (45 seconds)
- SIT UP to JABS (45 seconds)
Repeat for 4-5 rounds

26
 DAY 20- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SUMO SQUATS (50 reps)
- SQUAT TO REVERSE LUNGE
(25 each leg)
- DONKEY KICKS (40 each leg)
Repeat for 4-5 rounds
IDE ST

CIRCUIT 2
- DUMBBELL SWINGS (40 reps)
- 2 GLUTE BRIDGES to HOLD
(5 sec hold- 20 reps)
- SIDE LEG RAISES (40 each leg)
Repeat for 4-5 rounds

CIRCUIT 3
- SQUAT PULSES to PRESS
(2 pulses- 1 minute)
- CURTSEY LUNGES (25 each leg)
- JUMP SQUATS (40 seconds)
Repeat for 4-5 rounds
27
 DAY 21- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- JACK SQUAT PRESS (45 sec)
- PUSH UP, KNEE TO CHEST
(45 seconds)
- BICYCLE CRUNCHES (45 sec)
Repeat for 4-5 rounds

CIRCUIT 2
- REVERSE LUNGE to HIGH
KNEE (25 each leg)
- SHOULDER PRESS (20 reps)
- PLANK TWISTS (1 minute)
Repeat for 4-5 rounds

CIRCUIT 3
- REVERSE LUNGES
(alternate legs for 1 minute)
- TRICEP KICK BACKS (20 reps)
- SIDE TO SIDE LEG RAISES
(45 seconds)
Repeat for 4-5 rounds
28
 DAY 22- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- PLANK ON HANDS (45 seconds)
- SLOWED DOWN SIT UPS
(count 10 sec to ground- 15 reps)
- CLIMBER TAPS (25 each toe)
Repeat for 5 rounds

CIRCUIT 2
- IN AND OUT JACK KNIFES
(in/out=1 rep, 25 reps)
- KNEE-IN PULSES (40 sec each leg)
- LEG RAISES (25 reps)
Repeat for 5 rounds

CIRCUIT 3
- SCISSORS (40 each leg)
- OVER AND UNDERS (1 minute)
- STRAIGHT LEG HOLD (1 minute)
Repeat for 5 rounds

29
 DAY 23- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- FLOOR TAPS (1 minute)
- ICE SKATERS (1 minute)
- PLANK JACKS (40 reps)
Repeat for 4-5 rounds

CIRCUIT 2
- BUTT KICKS (1 minute)
- STRAIGHT JABS (1 minute)
- JUMP SQUATS (30 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- MOUNTAIN CLIMBERS
(1 minute)
- FRONT RAISE JUMPING JACKS
(1 minute)
- SKY REACHERS (1 minute)
Repeat for 4-5 rounds 30
 DAY 24- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT PULSES to SQUAT
(2 pulses- 35 reps)
- ONE LEG GLUTE BRIDGES
(40 each leg)
- SQUAT HOLD (1 minute)
Repeat for 4-5 rounds

CIRCUIT 2
- SIDE LUNGES (30 each leg)
- LUNGE PULSES
(40 seconds each leg)
- GLUTE DEADLIFTS (40 reps)
Repeat for 4-5 rounds

CIRCUIT 3
- BACK STEPS (40 each leg)
- SQUAT PULSES to JUMP
SQUAT (2 pulses- 45 sec)
- DONKEY KICK PULSES
(40 each leg)
Repeat for 4-5 rounds 31
BIKINI BODY: VOL. II
‘30 DAY MELTDOWN’

Week 5

32
 DAY 25- FULL BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- JUMPING LUNGES (1 minute)
- CHEST FLY to CRUNCH
(25 reps)
- BICYCLE CRUNCHES (1 min)
Repeat for 5-6 rounds

CIRCUIT 2
- JACK SQUAT PRESS (1 min)
- SIT UP to JABS (1:30 sec)
- PLANK (30 seconds hands,
30 seconds forearms)
Repeat for 5-6 rounds

CIRCUIT 3
- SQUAT HOLD to JUMP SQUAT
(5 second hold- 25 reps)
- SKULL CRUSHERS (25 reps)
- INCHWORM TOE TOUCHES
(20 each toe)
Repeat for 5-6 rounds 33
 DAY 26- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- SIT-UPS (30 reps)
- PLANK TWISTS (1 minute)
- FLUTTER KICKS (45 seconds)
Repeat for 5 rounds

CIRCUIT 2
- LEG RAISE TWISTS (1 minute)
- REVERSE CRUNCHES (40 reps)
- STRAIGHT LEG CRUNCHES
(50 reps)
Repeat for 5 rounds

CIRCUIT 3
- SLOWED DOWN SIT UP
(count 10 seconds to ground-
20 reps)
- TOE TOUCHES (40 reps)
- V-UPS (1 minute)
Repeat for 5 rounds 34
 DAY 27- CARDIO CLICK HERE
WARM-UP FOR VIDEO
- Skip for 3 minutes
- 50 Jumping Jacks
Repeat for 3 Rounds

CIRCUIT 1
- BURPEES (to ground- 20 reps)
- HALF BURPEES (1:20 seconds)
- HALF BURPEE TO PLANK JACK
(1:30 seconds)
Repeat for 5-6 rounds

CIRCUIT 2
- HIGH KNEES (1:30 seconds)
- LATERAL HIGH KNEES
(3 steps each side for 1:30 sec)
- SINGLE LEG HIGH KNEES
5
(1 minute each side)
Repeat for 5-6 rounds

CIRCUIT 3
- BURPEE TO MOUNTAIN CLIMBERS
(1 burpee, 10 m. climb. - 20 reps)
- SKY REACHERS (1:30 seconds)
- FLOOR TAPS (1 minute)
Repeat for 5-6 rounds
35
 DAY 28- LOWER BODY CLICK HERE
WARM-UP FOR VIDEO
Skip for 7 minutes

CIRCUIT 1
- SQUAT to REVERSE LUNGE
(30 each leg)
- SQUAT PULSES (50 reps)
- JACK SQUATS (1:20 seconds)
Repeat for 5-6 rounds

CIRCUIT 2
- FROG HOPS
(2 forw, 2 backw for 1 min)
- CURTSEY LUNGES (25 each leg)
- FIRE HYDRANTS (40 each leg)
Repeat for 5-6 rounds

CIRCUIT 3
- GLUTE BRIDGE to ABDUCTION
(1 minute)
- KICK BACKS
(on ground- 40 each leg)
- WALL SIT (1:30 seconds)
Repeat for 5-6 rounds 36
 DAY 29- FULL BODY CLICK HERE
WARM-UP • Complete all 5 circuits for 3 rounds FOR VIDEO
Skip for 9 minutes
SQUATS SQUATS

CIRCUIT 1
- SQUATS (50 reps)
- PLANK PUSH UPS (20 reps)
- PLANK TWISTS (1 minute)

CIRCUIT 2
- SQUATS (45 reps)
- SHOULDER TAPS (1 min) PLANK PUSH UPS
SHOULDER TAPS
- SCISSOR STEPS (1 minute)

CIRCUIT 3
- SQUATS (40 reps)
- PLANK PUSH UPS (18 reps)
- PLANK TWISTS (1 minute)

CIRCUIT 4
- SQUATS (35 reps) PLANK TWISTS SCISSOR STEPS

- SHOULDER TAPS (1:30 sec)

- SCISSOR STEPS (1 minute)

CIRCUIT 5
- SQUATS (30 reps)
- PLANK PUSH UPS (16 reps)
- PLANK TWISTS (1 minute) 37
 DAY 30- CORE CLICK HERE
WARM-UP FOR VIDEO
Skip for 9 minutes

CIRCUIT 1
- PLANK PULL THROUGHS
(alternate for 1 minute)
- REVERSE PLANK (1 minute)
- KNEE-IN PULSES (45 sec each leg)
Repeat for 6 rounds

CIRCUIT 2
- SIDE PLANK UP DOWNS
(30 each side)
- ONE LEG V-UPS
(alternate for 1:30 seconds)
- STRAIGHT LEG HOLD (1 minute)
Repeat for 6 rounds

CIRCUIT 3
- REVERSE KNEE TO CHEST
(25 each side)
- RUSSIAN TWISTS (30 each side)
- IN AND OUT JACK KNIFES
(1 minute)
Repeat for 6 rounds 38