paddle boats

Repetition: Moderate to high. Maintain a good posture.

Step 2 (Swiss Ball):

Shoulder press:
Sit on ball. Try to raise weights above your head.
Repetition: Do 2 sets of 15.
You can use weight around 4 kg or more.

Chest press:
Sit on ball.
Roll out and paddle boats your shoulders should rest on it.
Keep your back in a straight line, and paddle boats raise weights like before.
Repetition: 2 sets of 15. You can use weight around 3kg.

Lat raises:
Lie with chest on the ball.
Raise arms parallel with your head
Do 2 sets of 15.

Pylo press ups:
Do no use ball. Jump your arms off the floor at the time of coming back up.
Do 2 sets of 15.

Crunches:
Do on ball.
Tense your stomach muscles then do.
Do 3 sets of 15.

Sideball roll out:
Kneel on a mat. Keep a ball to your side, and paddle boats place your arm on it. Now, roll it away from you, and paddle boats back again.
Do 3 sets of 15 on both sides.

Cycle:
Do it for 20 to 25 minutes on the hill.