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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Dumbell Bicep Curl Dips Barbell Bicep Curl One Arm Dumbell Row Chin Ups Walking Run Bike Bench Press Push Ups Dumbbell Flys Ball Push ups Sit Ups with a Ball Exersice Ball Squats Squats Lunge Leg Extension Step Ups Leg Raises Upright Rows Forward Raises Shoulder Press Dumbbell Side Raise Crunches Sit Ups Leg Raises Roman Chair Floor Bicycle Back Stretch hamstring stretch Groin Stretch Thigh Stretch calf stretch Wrist & Arm stretches 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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