Week 1

Days: Monday, Tuesday, Thursday, Friday, Saturday Morning: 10 press-ups 15 sit-ups 10 tricep dips 10 squat thrusts Repeat each set 3 times. Afternoon: Monday: 15-minute run with emphasis on powering yourself up hills. Tuesday: 25-min bike ride or 15-min swim Thursday: 15-min run Friday: 25 min bike ride or 15-min swim Saturday: 15 min run Complete each activity with 3 pull-ups (wide grip, overhand)

Week 2:
Repeat week 1.

Week 3
Do exactly the same as you have been doing, but add 5 reps to each exercise. Add 5 mins to the run, bike and swim. Add 1 rep to the pull-ups.

Week 4
Add another 5 reps to each exercise. Add 5 mins to the run, bike and swim. Add 1 rep to the pull-ups.

Week 5
Again, do the same as you have been doing, but add 5 reps to each exercise. Add 5 mins to the run, bike and swim. Add 1 rep to the pull-ups.

Week 6
Do the same, but again add 5 reps to each exercise. Add 5 mins to the run, bike and swim. Add 1 rep to the pull-ups.

Week 7
Morning: 25 press-ups 30 sit-ups 25 tricep dips 25 squat thrusts

Repeat each set 3 times. Afternoon: Monday: 30-minute run - try to power yourself up hills. Tuesday: 40-min bike ride or 30-min swim Thursday: 30-min run Friday: 40-min bike ride or 30-min swim Saturday: 30-min run Complete each activity with 3 pull-ups (wide grip, overhand)

Week 8
Repeat week 7.

Week 9 +
Every week, add 5 mins to the run, bike and swim. Every week, add 1 rep to the pull-ups. J