Bangun tidur diwaktu pagi, lakukan senaman di bawah ini dulu, barulah sarapan.

1. 30 sec Lying Leg Lift2. 30 sec Lying Scissor Kick3. 30 sec Lying Flutter Kick4. 30 sec Lying Hold5. 30 sec Lying Bicycle Kick6. 30 sec Sit Up7. 30 sec Mountain Climber8. 30 sec Planking

Ini untuk senaman petang. Sebelum bersenam, anda kena makan snack (Cnth: roti wholegrain dgn peanut butter bersama buah pisang dan sebiji buah epal) sekurang-kurangnya 1 jam sebelum dan barulah boleh lakukan senaman ini :

1. Jogging 20 min2. 30 sec Lying Leg Lift3. 30 sec Lying Scissor Kick4. 30 sec Lying Flutter Kick5. 30 sec Lying Hold6. 30 sec Lying Bicycle Kick7. 30 sec Sit Up8. 30 sec Mountain Climber9. 30 sec Planking10. 10 reps Knee Down Reg Push Up11. 10 reps Knee Down Dia Push Up12. 10 reps Knee Down Wide Push Up13. 10 reps Bench Dip

Diwaktu malam sebelum tidur, lakukan senaman di bawah ini :

1. 30 sec Lying Leg Lift2. 30 sec Sit Up3. 30 sec Planking4. 10 reps Knee Down Reg Push Up5. 10 reps Knee Down Dia Push Up6. 10 reps Knee Down Wide Push Up