| everyday workout fast&easy | |||
| Warm up | rep | time (SEC) | |
| Extended Arm Circles | 5+5+5+5 | ||
| Neck rotation (Y/N/WK) | (3+3+3)x2 | ||
| Rotation Resistence | 10 | ||
| Jumping Jacks | 10 | ||
| running on a place | 20 | ||
| Squat | 5+5 | ||
| Exercise x 2 x 3 x 4 | Jumping Jacks | 20 | |
| Biceps curl | 15+15 | ||
| Legs lift | 10+10 | ||
| calf raise | 10+10 | ||
| Triceps curl | 10+10 | ||
| Dumbbell push press | 10+10 | ||
| plank | 10+10+10 | ||
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