EXERCISE ACTIVITY PROGRAM FOR A MONTH

Week No. Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout Workout
Bodyweight Cardio Bodyweight Cardio
1 Exercises REST Endurance Exercises REST Endurance REST
(2 sets, 12 (30 minutes) (2 sets, 12 (30 minutes)
reaps) reaps)

Workout Workout
Bodyweight Cardio Bodyweight Cardio
2 Exercises REST Endurance Exercises REST Endurance REST
(2 sets, 13 (40 minutes) (2 sets, 13 (40 minutes)
reaps) reaps)

Workout Workout Workout

Bodyweight Bodyweight Cardio Bodyweight Cardio
3 Exercises REST Exercises Endurance REST Exercises Endurance
(2 sets, 14 (2 sets, 14 (45 minutes) (2 sets, (40 minutes)
reaps) reaps) 14reaps)

Workout Workout Workout

Bodyweight Bodyweight Cardio Bodyweight Cardio
4 Exercises REST Exercises Endurance REST Exercises Endurance
(2 sets, 15 (2 sets, 15 (45 minutes) (2 sets, 15 (40 minutes)
reaps) reaps) reaps)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
B: Boiled egg B: Yogurt & B: Peanut B: Boiled egg B: Yogurt & B: Peanut B: Yogurt &
with banana Toast Butter Toast with banana Toast Butter Toast Toast
L: Tuna- L: Fish Fillet and L: Roasted L: Tuna- L: Fish Fillet and L: Roasted L: Fish Fillet and
1 Avocado Corn Chicken with Avocado Corn Chicken with Corn
Sandwich D: Roast Beef Salad Sandwich D: Roast Beef Salad D: Roast Beef
D: Roasted and Salad D: Egg and D: Roasted and Salad D: Egg and and Salad
Chicken with Banana Chicken with Banana
Salad Salad
B: Boiled egg B: Yogurt & B: Peanut B: Boiled egg B: Yogurt & B: Peanut B: Yogurt &
with banana Toast Butter Toast with banana Toast Butter Toast Toast
L: Tuna- L: Fish Fillet and L: Roasted L: Tuna- L: Fish Fillet and L: Roasted L: Fish Fillet and
2 Avocado Corn Chicken with Avocado Corn Chicken with Corn
Sandwich D: Roast Beef Salad Sandwich D: Roast Beef Salad D: Roast Beef
D: Roasted and Salad D: Egg and D: Roasted and Salad D: Egg and and Salad
Chicken with Banana Chicken with Banana
Salad Salad
B: Boiled egg B: Yogurt & B: Boiled egg B: Peanut B: Yogurt & B: Boiled egg B: Peanut
with banana Toast with banana Butter Toast Toast with banana Butter Toast
L: Tuna- L: Fish Fillet and L: Tuna- L: Roasted L: Fish Fillet and L: Tuna- L: Roasted
3 Avocado Corn Avocado Chicken with Corn Avocado Chicken with
Sandwich D: Roast Beef Sandwich Salad D: Roast Beef Sandwich Salad
D: Roasted and Salad D: Roasted D: Egg and and Salad D: Roasted D: Egg and
Chicken with Chicken with Banana Chicken with Banana
Salad Salad Salad
B: Boiled egg B: Yogurt & B: Boiled egg B: Peanut B: Yogurt & B: Boiled egg B: Peanut
with banana Toast with banana Butter Toast Toast with banana Butter Toast
L: Tuna- L: Fish Fillet and L: Tuna- L: Roasted L: Fish Fillet and L: Tuna- L: Roasted
4 Avocado Corn Avocado Chicken with Corn Avocado Chicken with
Sandwich D: Roast Beef Sandwich Salad D: Roast Beef Sandwich Salad
D: Roasted and Salad D: Roasted D: Egg and and Salad D: Roasted D: Egg and
Chicken with Chicken with Banana Chicken with Banana
Salad Salad Salad