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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Ab Crunch Swiss Ball Crunches Jumping jacks Shadowboxing jogging in place (indoor) Swiss Ball Crunches Bicycle Crunches Ab crunches Crunch (hold) Double Crunch Leg Raised Crunches Oblique Crunches Pushups Walking lunges Lunges Dips Bicep Dumbell Curls Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Ab Crunch Ball Push ups Push Up Feet Elevated Push Up Front Elevated Push Up Exploding Push UPs Diamond Push-ups Push Up Pyramid Wide Arm Push Up Close Arm Push Up Swiss Ball Crunches Chair Dips Dips Road Cycling Walking Swimming Run Rower X Trainer Dips Bench Press Pushups Reverse Tricep Pushups Standard Perfect Pushups Push Ups Chin Ups Sit Ups Rider Jump Rope Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Vertical Leg Lifts Rower Run Chin Ups Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Shadowboxing Flexibility 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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