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1 2 3

2min run 10 squats 2min run

2min walk 10 calf raises 2min walk
2 sets 3 sets

4 5 6

10 squats 2min run 10 squats

10 calf raises 1min walk 10 calf raises
3 sets

7 8 9

5min run 3min run 20 squats

5 min walk 2min walk 20 calf raises
3 sets 2 sets

10 11 12

3min run 20 squats 3min run

1min walk 20 calf raises 1min walk
3 sets 3 sets

13 14 15

20 squats 7min run 4min run

20 calf raises 5min walk 2min walk
2 sets 2 sets
16 17 18

30 squats 4min run 10 squats

30 calf raises 2min walk 10 calf raises
3 sets

19 20 21

4min run 30 squats 10min run

1min walk 30 calf raises 5min walk
3 sets 2 sets

22 23 24

5min run 20 x2 squats 5min run

2min walk 20 x2 calf raises 2min walk
2 sets 3 sets

25 26 27

20 x2 squats 5min run 20 x2 squats

20 x2 calf raises 1min walk 20 x2 calf raises
3 sets

28 29 30

15min run - in one go 6min run 25 x2 squats

- non-stop 2min walk 20 x3 calf raises
2 sets

31 32 33

6min run 25 x2 squats 6min run

2min walk 20 x3 calf raises 1min walk
3 sets 3 sets

34 35 36

25 x2 squats 10min run 7min run

20 x3 calf raises 2min walk 2min walk
2 sets 2 sets

37 38 39

20 x3 squats 7min run 20 x3 squats

20 x3 calf raises 2min walk 20 x3 calf raises
3 sets
40 41 42

7min run 20 x3 squats 25min run

1min walk 20 x3 calf raises - in one go non-stop
3 sets

43 44 45

8min run 35 x2 squats 8min run

2min walk 15 x4 calf raises 2min walk
2 sets 3 sets

46 47 48

35 x2 squats 9min run 35 x2 squats

15 x4 calf raises 1min walk 15 x4 calf raises
2 sets

49 50 51

15 min run 10min run 20 x4 squats

1min walk 2min walk 20 x4 calf raises
2 sets 2 sets

52 53 54

10min run 20 x4 squats 15min run

2min walk 20 x4 calf raises 2min walk
3 sets 2 sets

55 56

20 x4 squats 30-35min in one go

20 x4 calf raises run or 5K

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