Week 1

Advanced

  • Workout 01

    50m Sprint x 4 (rest 40 seconds)

    20 Burpees x 3

    20 Side Lunges x 3 (both legs)

    1 Minute Skip x 3

    20 minute Walk

  • Workout 02

    25 Glute Bridges x 4

    25 Sit Ups x 4

    30 Bodyweight Squats x 4

    20 Decline Pushups x 4

    20 Minute Jog/ Run

  • Workout 03

    10 Pushups directly followed by:

    15 Squat Jumps

    10 Burpees

    1 Minute Skip (rest for 1 minute then repeat 3 times)

    25 Sit Ups x 4

    30 Bodyweight Squats x 4

    20 Minute walk

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Intermediate

  • Workout 01

    100m Jog x 2

    15 Bodyweight Squats x 3

    20 Skips x 3

    15 Leg Raises x 3

    20m Walking Lunges x 3

    20 Minute Walk

  • Workout 02

    15 Tricep dips x 2

    20 Jumping Jacks x 2

    30 Second Plank x 3

    20 Incline Pushups x 2

    10 Lunges x 4 (both legs)

    10 Minute Jog/Run

  • Workout 03

    15 Step Ups (each leg x 3)

    15 Bodyweight Squats x 3

    20 Sit Ups x 2

    15 Incline Pushups x 2

    30 Second Plank x 3

    20 Minute Walk

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Beginner

  • Workout 01

    10 Step Ups (each leg) x 2

    50m Jog x 2

    10 Bodyweight Squats x 2

    20 Minute Walk

  • Workout 02

    10 Pushups /assisted x 3

    15 Sit Ups x 2

    10 Lunges x 3 (both legs)

    20 Second Plank x 2

    20 Minute Walk

  • Workout 03

    20 Skips x 2

    20 Second Plank x 3

    20 Jumping Jacks x 2

    15 Pushups x 2

    15 Sit Ups x 2

    20 Minute Walk

Print PDF

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