Day Workout Monday Push-ups 3 x 10 Plank 2 x 30 seconds Side plank 2 x 30 seconds (each side) Tuesday Squats 3 x 15 (bodyweight or with dumbbells) Side bends 3 x 12 Planks 1 x 60 seconds Wednesday Rest Thursday Push-ups 3 x 10 Plank 2 x 30 seconds Side plank 2 x 30 seconds Friday Squats 3 x 15 (bodyweight or with dumbbells) Side bends 3 x 12 Side Planks 1 x 45 seconds (each side) Saturday Rest Sunday Rest