routine

Everyday except Wednesday and Saturday
*All 1 set each*

	30 min jog

	15 reps of bench press (85lbs/38.5kg)
	15 reps of bicep curls each arm (20lbs/9kg)
	15 reps of forearm curls each arm (20lbs/9kg)
	15 reps of standing overhead dumbell press each shoulder (20lbs/9kg)
	20 reps of side bends each side (20lbs/9kg)
	10 reps of knuckle push-ups

	12 reps of Jackknife sit-ups
	18 reps of bicycle crunches each side
	18 reps of crunches
	18 reps of Russian twists each side
	12 reps of leg raises
	12 reps of reverse crunches
	18 reps of flutter kicks each side
	1 min of plank (might change it to "long lever posterior tilt plank" for 30 sec)
	18 reps of sit ups
	30 sec of side bridge each side
	15 reps of ab wheels

	22 reps of mountain climbers each leg
	10 reps of burpees
	12 reps of tuck jump
	15 reps of squats
	12 reps of jump squats
	12 reps of single leg glute bridge
	12 reps of step up each leg
	18 reps of walking lunges each leg
	18 reps of straight leg kickback each leg
	10 reps of lunges each leg
	10 reps of hip thrust
	1 min of wall sit