My aims from this training is to generally

I would start with a warm up

lose weight because I need to so this will

Pulse raiser

require core exercises i hope this works

1) Steady jog

because nothing else seems to be working and

Stretches

if I loses the weight I would hope that it would

Dynamic
Static

start giving me definition in my abs. I hope

with losing the weight my CV would improve

1)open the gate

1)hamstrings
2)over the gate
2)across the body

1)
2)
3)
4)
5)
6)
7)
8)
9)

Sit ups
Hill climber
Plank
Bicep curls
5kg medicine ball
Crunches
Squats
Active plank
Tricep dips
Active press ups
10)
High knees

3)lunges
3)quads
4)
windmills
Week
1) 30 seconds work
10 second rest
Week2) The same as week
one
Week3) 40 seconds work 10
seconds rest
Week4) same as week 3
Week5) 50 seconds 10
seconds rest
Week6) same as week 5
Week7) 60 seconds work 10
second rest
Week8) same as week 7
Week9) 70 seconds work 10
seconds rest
Week10) 90 seconds work
10 seconds rest