Workout 1: Pushups + Abs + Reverse extension
Superset 1:
20 + 20 + 12 reps
Repeat 3 times, 1-2 min recovery between superset.
Superset 2:
2 reps + 10 seconds hold + 20 reps russian twist
Repeat 3 times, 1-2 min recovery between superset.
Workout 2: Legs + Low back/core
Superset 1:
20 + 20 reps
Repeat 3 times, 1-2 min recovery between superset.
Back extension
Superset 2:
20 + 10 reps
Workout 3: Legs + Abs
Superset 1:
20 + 20 reps
Superset 2:
20 + 20 reps