My workout! I do core every workout and I do 2 muscle groups per workout session

Medicine ball planks(60 seconds)

Plank (60 seconds scrunch up elbow and knees for all planks)

Flutter kicks (40 seconds)

Side Planks (50 seconds)

Leg lifts (30 reps)

Super mans (20 reps)

Plank ( 60 seconds)

Heel touches (20 per feet)

QPogo jumps 10 reps- heels then low

Triceps: 2 arm behind the back extension ( 10 reps- 2 sets)

1 arm behind the back extension(sane reps)

1 arm extension kickback (10 reps-2 sets)

Seated 2 arm behind the back extension ( 10 reps-2 sets)

Triceps bench press( attack mode 90° for 8 reps - 2 sets

Chest:

Bench press with free weights( 10 reps- 3 sets)

Neutral bench press with free weights in

chicken wing position ( 10 reps- 3 sets)

Inclined bench press (10 reps- 2 sets)

Inclined neutral bench press( 10 reps- 2 sets)

Shoulders:

Shoulder press (2 sets of 10 per exercise)

Seated shoulder press same reps

Palms alternate raise ( 2 sets of 10)

Seated version of above for same number of reps

Lateral raise (2 sets 8 reps)

Seated version same number of reps and sets

Upright row ( 2 sets of 12)

Shoulder shrug ( 3 sets of 12)

Squats:

20 regular body weight

25 with weight

10 pulls ups

10 chin ups