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WTFN Fitness

Exercise List

Wall Sit Woman

30 second wall sit
10 Mountain Climbers (2=1)
Repeat X3

30 second wall sit
20 Mountain Climbers (2=1)
Repeat X3

45 second wall sit
25 Mountain Climbers (2=1)
Repeat X3

45 second wall sit
50 Mountain Climbers (2=1)
Repeat X3

20 chair squats
10 high knees (2=1)
Repeat X3

25 chair squats
25 high knees (2=1)
Repeat X3

30 chair squats
50 high knees (2=1)
Repeat X3

10 Glute Bridges. Hold for 10 seconds each.
Side plank crunch. 10 per side.

15 Glute Bridges. Hold for 10 seconds each.
Side plank crunch. 15 per side.

20 Glute Bridges. Hold for 15 seconds each.
Side plank crunch. 20 per side.

10 Sumo Squats 20 side lunges, 10 each side X3

20 Sumo Squats 30 side lunges, 15 each side X3

30 Sumo Squats 40 side lunges, 20 each side X3

30 Sumo Squats 50 side lunges, 25 each side X3

10 oblique squats. 5 each side. 20 James Bond squats X3

20 oblique squats. 10 each side. 25 James Bond squats X3

30 oblique squats. 15 each side. 30 James Bond squats X3

40 oblique squats. 20 each side. 35 James Bond squats X3

50 oblique squats. 25 each side. 40 James Bond squats X3

20 narrow squats. 20 leg lifts. 10 each side X3

25 narrow squats. 30 leg lifts. 15 each side X3

30 narrow squats. 40 leg lifts. 20 each side X3

40 narrow squats. 40 leg lifts. 20 each side X3

20 Pulse Squats 20 kickbacks 10 each side X3

40 Pulse Squats 40 kickbacks 20 each side X3

50 Pulse Squats 40 kickbacks 20 each side X3

50 Pulse Squats 50 kickbacks 25 each side X3

1 minute wall sit 50 squats X3

1.5 minute wall sit 50 squats X3

30 Pulse Squats 30 kickbacks 15 each side X3

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