〔Weight training exercises〕 Flutter Kicks; 1 min Reaching Oblique Crunch; 15 reps Russian Twists; 1.2 min Toe Touch Crunches; 1 min Pilates Leg Pulls (facing down); 1 min Pilates Leg Pulls (facing up); 1 min Pilates Toe Taps; 1 min Knee Tuck Crunches; 1 min Side Plank; right 45 sec, left 30 sec. Bent-Knee Hip Raise; 20 reps Dumbbell Shrugs (12.3kg); right 30, left 30. one-leg standing dumbbell calf raise (12.3kg); right 30, left 30. Lying Dumbbell Triceps Extension (6.8kg); right 4, left 4. Dumbbell Side Bend (12.3kg); right 30, left 13. dumbbell pullover (9.8kg); 18 reps. incline dumbbell front raise (5.3kg); right 6, left 5. One-Arm Incline Lateral Raise (5.3kg); right 7, left 6. incline dumbbell curl (10.3kg); right 10, left 10. dumbbell front and back lunge (12.3kg); right 7, left 6.
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