Well Hello Everybody ! This is a simple Exercise book which I follow on Regular basis. The total Duration of workout can be Hardly 1 hr if you begin skipping sets(Interval). Equipments must:Yoga mat, Bench or swiss ball. Have a healthy living.

1. SUNDAY
(11/2
Hr)
MONDAY
(11/2
Hr)
tueSDAY
(11/2
Hr)
wedDAY
(11/2
Hr)
thurDAY
(11/2
Hr)
friDAY
(11/2
Hr)
satDAY
(11/2
Hr)
CARDIO  PUSH 
BI  SHO  CHE
CARDIO  ABS 
FOREARMSGLUTES
CARDIO  PUSH 
TRI  BAC  LEG
CARDIO  ABS 
FOREARMSGLUTES
CARDIO  PUSH 
BI  SHO  CHE
CARDIO  ABS
FOREARMSGLUTES
CARDIO  PUSH 
TRI  BAC  LEG

2. CARDIO  PUSH :-
 High knee .
 INCLINED , DECLINED , PIKE , PSEUDO
PLANCHE , HAND WALK UP .
 BICEPS CURL , HAMMER CURL ,
CONCENTRATION CURL , INCLINED CURL .
 DUMBELL PRESS , FRONT RAISE ,
lATERAL RAISE , FRONT SHRUGS .
 BENCH PRESS , DUMBELL FLY ,
DUMBELL PULL OVER .
CARDIO  PUSH  BIC  SHO  CHE

3. CARDIO:-
 ROTATIONALCHOP(LOW) , DIAGONAL
CHOP , HALO SLAM, SKIER SWING , FRONT
TO FRONT HOP, SIDE TO SIDE HOP, POWER SKIP ,
SKATER JUMP , CARIOCA , BREAK DANCE
, BEAR CRAWL .
ABS:-
 RUSSIAN TWIST , REVERSE LEG/KNEE
RAISE. , CROSS/ SPIDER MOUNTAIN
CARDIO  ABS  FOREARMS  GLUTES

4. CLIMBER ,OBLIQUE CRUNCH , ARM
ROTATE PLANK .
FOREARMS  GLUTES:-
BARBELL WRIST ROTATION , SINGLE LEG
HIP THRUSTER , GLUTE KICK BACK
, HIP ABDUCTION .

5. CARDIO  PUSH :-
 JUMPING JACKS .
 DIAMOND , EXPLOSIVE PUSHUP ,
PUSH PLANK .
TRI  BAC  LEG:-
 BENCH DIP , DUMBELL EXTENSION ,
KICK BACK .
 SUPERMAN(f&S) ,REVERSE FLY
,DUMBELLROW(Pro,sup,hor) ,
CARDIO  PUSH  TRI  BAC  LEG

6. DEADLIFT(NORMAL/SUMO) , SHRUGS(F&B&S)
.
 EXPLOSIVE SUMO JUMPSQUAT , PISTOL SQUAT
, GOBLET SQUAT , BAR HACK SQUAT
.

7. CARDIO:-
 SEAL JACK , PLANK JACK
,ALTERNATE/DOUBLE FAST FEET, ICKY SHUFFLE
, RUNNING LUNGE , SINGLE LEG SWING
, LATERAL 3 STEP.
ABS:-
 JACK KNIFE CRUNCH , RUSSIAN TWIST
, V IN ,
MOUNTAIN CLIMBER , PLANK SIDE TO
SIDE , OBLIQUE SIDE BEND .
CARDIO  ABS  FOREARMS  GLUTES

8. FOREARMS  GLUTES:-
BACK WRIST CURL , WRIST CURL
, SIDE EXTENSION , FIREHYDRANT
, , GLUTE BRIDGE

9. CARDIO  PUSH :-
 BURPEE .
 SINGLE HAND , , HANDSTAND , WIDE
PUSHUP , SPIDER MAN PUSHUP .
BIC  SHO  CHE:-
 0,90,180 BARBELL CURL , ZOTTMAN CURL
, PREACHER CURL .
 ARNOLD PRESS , BAR PRESS(F&B)
, BENT lATERAL RAISE ,
SHRUGS(F&B&S) .
CARDIO  PUSH  BIC  SHO  CHE

10.  PRESS(I&D&N) ,AROUND THE WORLD
, BAR PULL OVER .

11. CARDIO:-
 ROTATIONALCHOP(LOW) , DIAGONAL
CHOP , HALO SLAM, SKIER SWING , FRONT
TO FRONT HOP, SIDE TO SIDE HOP, POWER SKIP ,
SKATER JUMP , CARIOCA , BREAK DANCE
, BEAR CRAWL .
ABS:-
 CRUNCHES(KNEE,) , FLUTTER KICK
, CROSS/ SPIDER MOUNTAIN CLIMBER
,SUPERMAN PLANK WITH KNEE .
CARDIO  ABS  FOREARMS  GLUTES

12. FOREARMS  GLUTES:-
DUMBELL WRIST TWIST , BAR WRIST
CURL , CURTSY LUNGES ,
DIAMOND LEGLIFT .

13. CARDIO  PUSH :-
 High knee .
 REVERSE WRIST , ARCHER EXPLOSIVE
PUSHUP .
TRI  BAC  LEG:-
 SKULL CRUSHER(SC) BW , BAR EXTENSION
, ONE ARM SKULL CRUSHER/CROSS .
 HYPEREXTENSION ,BAR ROW(pro,sup)
, TOWELL EXTENSION , STIFF LEG
DL/ WIDE , OVERHEAD SHRUG
CARDIO  PUSH  TRI  BAC  LEG

14.  WALKING SUMO SQUAT , LUNGES ,
BULGARIAN SPLIT SQUAT , BARBELL
JEFFERSON SQUAT .