1. Move
2. Reps
   1. 10
   2. Try your best.
   3. 20
   4. 12
   5. 10
   6. 10~12
   7. 10
   8. 10~15
   9. 15
   10. 10~12
3. Set
   1. 3
   2. 3
   3. 3
   4. 3
   5. 3
   6. 3
   7. 3
   8. 3
   9. 3
4. Notes
   1. 1 Rep = Left & Right Leg push up.
   2. Tight core and neutral neck. Alternative: on the knees
   3. Keep chest and chin up. Push hips back.
   4. Use bottle water instead. Start light weight first.
   5. Neck is in line with the back. Tight core.
   6. Hinging at hips. Kick left leg straight back. Return to the starting position slowly.
   7. Arms above head and jump.
   8. Elbow under shoulder. Contract the core.
   9. Keep the feet glued to the ground. Don't strain the neck in upward motion.
   10. Bent knee, and flat fee. Pause 1 -2 seconds at the top.