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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Ab Crunch Dumbell Side Bends Knees-to-Elbows Oblique Crunches Pelvic Tilt Sit Ups Toe Touches Alternate Arm & Leg Superman Cancan Bench Seated Leg Lifts Leg Pull-Ins Superman - Low Back Torso Twist with Weights Medicine Ball Ab Crunches Sit Ups Reverse Flutter Kicks Side Dips - Obliques Cable Hip Abductions Elevated Push up Alternate Arm & Leg Superman Weaving Push Ups Barbell Tricep Extensions Butterfly Barbell Bicep Curl Barbell Shrug - Traps Alternating Dumbbell Curls Walking Run Rower Jogging Walking (time and distance) Dips Bench Press Squats Standing Calf Raises butt lift + straight leg lift Side Lying Leg Lifts Single Standing Calf Raises 45 degree leg press swiss ball wall squats Leg Raises - Vertical Seated Leg Curls Leg Extension Barbell Squat Flutter Kicks Shoulder Lift Barbell Shoulder Press Shoulder flys Standing Dumbbell Shoulder Press 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Days Weeks Fortnights Months

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