Work out for Genesis Black or Rouge

work out for Rouge should work on legs arms and back. should know martial arts and fighting with staffs.

day 1.
10 arm circles

10 wall push ups

10 floor tricep dips

day 1.
15 situps

5 crunches

5 leg raises

10 second plank

full body ( 3 rounds)
15x - high kicks

15x - abdominal coccons

15 seconds - iron chair

30 seconds - plank

day 1.
worked on breathing

minutes: 10