Day 4: abs ~ set of each exercise with 30sec rest between each set — I used a 20lb dumbbell with the sitting twists, I doubled all reps for all exercises, and I used 2lb ankle weights on both the leg raises and flutter kicks. I will likely continuing do this for each ab day as it makes it more challenging.
Day 5: shoulders, chest & triceps ~ 4 sets of each exercise with 30sec rest between each set — I used 25lb dummbbells for the arnold press and the triceps extensions (25lb each side), I used 15lb dumbbells for the lat arm raises, and I did the push-ups to failure each set (25/15/15/13). Doing the push-ups right after the arnold press sets with 30sec rest between was tough!!
Day 4 ~ 10 flutter kicks/4 sets — did all sets in one go and with 2lb ankle weights
Day 5 ~ 30sec high knees + 30sec march steps (no rest)/5 sets
Day 4 ~ 30sec push-up plank/2 sets — did the full 60secs in one shot
Day 5 ~ 25 burpees (20/5)
Day 4 ~ 10 hammer curls (active rest day) — one set with 25lb dumbbells
Day 5 ~ 22 hammer curls — two sets of 11reps with 25lb dumbbells