Workout A (upper+abs)

Pike Push-Up

1 set × 3×8-12 reps

Push-Up (Diamond)

1 set × 3×8-12 reps

Dip - Bench

1 set × 3×10-15 reps

Hollow Body Hold

2 sets × 20-40s, 2×20-40 reps

Crunch (Reverse)

1 set × 3×8-12 reps