'IF you are a BEGINNER, CUT YOUR REPS IN HALF KEEP YOUR SETS THE SAME   FITNESS FRIDAY\'S   Round 1  Squat and Press - 5 reps  Push-Up & Rotate - 4 reps, alternating sides  Bicycle Crunch - 10 reps, alternating sides   Round 2  Squat and Press - 10 reps  Push-Up & Rotate - 8 reps, alternating sides  Bicycle Crunch - 20 reps, alternating sides  Single - Leg Bridge - 5 reps, each side   Round 3  Squat and Press - 15 reps  Push-Up & Rotate - 10 reps, alternating sides  Bicycle Crunch - 30 reps, alternating sides  Single - Leg Bridge - 10 reps, each side  Plank & Reach - 12 reps, alternating sides   Round 4  Squat and Press - 20 reps  Push-Up & Rotate - 12 reps, alternating sides  Bicycle Crunch - 40 reps, alternating sides  Single - Leg Bridge - 15 reps, each side  Plank & Reach - 12 reps, alternating sides  Surrenders - 5 reps, each side   Tune in EVERY FRIDAY AND SUNDAY for new VIDEOS FITNESS FRIDAY\'S & HAIR VIDEOS  SUNDAY   Social Media   Instagram - Dopecurlzz Snapchat - VintagedHippie' 

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