Week 1

Monday Tuesday Wednesday Thurs Friday Saturday Sunday

(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
(16 counts)
stretch (16 - Lying Twist (16 counts, Stretch Left
-Upper body
counts, switch) Stretch Right stretch (20 switch) (30s)
- Tricep (30s) seconds) - Hip flexor -Cobra Stretch
Stretch (16 -Lying Twist - Shoulder stretch (16 (30s)
counts, switch) Stretch Left Rotation (16 counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Overhead -Side Reach - Knee-to-Chest counts)
stretch (hold (16s) Pose
(16 reps, switch
position 16 -Heel Touch
leg)
counts) (30s) - Reclining
 Butterfly Pose (20
seconds)

Week 2
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
(16 counts)
stretch (16 - Lying Twist (16 counts, Stretch Left
-Upper body
counts, switch) Stretch Right stretch (20 switch) (30s)
- Tricep (30s) seconds) - Hip flexor -Cobra Stretch
Stretch (16 -Lying Twist - Shoulder stretch (16 (30s)
counts, switch) Stretch Left Rotation (16 counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Overhead -Side Reach - Knee-to-Chest counts)
stretch (hold (16s) Pose
position 16 -Heel Touch (16 reps, switch
leg)
counts) (30s)
- Reclining
Butterfly Pose (20
seconds)
Week 3
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
(16 counts)
stretch (16 - Lying Twist (16 counts, Stretch Left
-Upper body
counts, switch) Stretch Right stretch (20 switch) (30s)
- Tricep (30s) seconds) - Hip flexor -Cobra Stretch
Stretch (16 -Lying Twist - Shoulder stretch (16 (30s)
counts, switch) Stretch Left Rotation (16 counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Knee-to-Chest
- Overhead -Side Reach counts)
Pose
stretch (hold (16s) (16 reps, switch
position 16 -Heel Touch leg)
counts) (30s) - Reclining
Butterfly Pose (20
seconds)

Week 4
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
stretch (16 - Lying Twist (16 counts) (16 counts, Stretch Left
counts, switch) Stretch Right -Upper body switch) (30s)
- Tricep (30s) stretch (20 - Hip flexor -Cobra Stretch
seconds)
Stretch (16 -Lying Twist stretch (16 (30s)
- Shoulder
counts, switch) Stretch Left Rotation (16
counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Overhead -Side Reach - Knee-to-Chest counts)
stretch (hold (16s) Pose
position 16 -Heel Touch (16 reps, switch
counts) (30s) leg)
- Reclining
Butterfly Pose (20
seconds)

Week 5
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
(16 counts)
stretch (16 - Lying Twist (16 counts, Stretch Left
-Upper body
counts, switch) Stretch Right stretch (20 switch) (30s)
- Tricep (30s) seconds) - Hip flexor -Cobra Stretch
Stretch (16 -Lying Twist - Shoulder stretch (16 (30s)
counts, switch) Stretch Left Rotation (16 counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Overhead -Side Reach - Knee-to-Chest counts)
stretch (hold (16s) Pose
(16 reps, switch
position 16 -Heel Touch
leg)
counts) (30s) - Reclining
Butterfly Pose (20
seconds)
 Week 6
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- Arm circles -Bridges right -Jumping Jacks - Arm circles (16 -Bridges right
(16 counts, (30s) (30s) counts, front and (30s)
front and back) - Side - - Leg In and Out back) - Side -Bridges
- Neck Bridges Left (30s) - Neck rotations Left (30s)
rotations (16 (30s) - Flutter Kicks (16 counts, - Crossover
counts, - Crossover (30s) alternate) (30s)

E E
alternate) (30s) - Mountain - Shoulder -Jumping Jacks
- Shoulder -Jumping Climber (24x) rotation (16 (30s)
rotation (16 Jacks (30s) - Arm circles (16 counts, alternate -Heel Touch
counts, -Heel Touch counts, front and - Arm cross (30s)
alternate (30s) back) stretch (16
- Arm cross - Arm cross counts, switch) *Main Set

S S
stretch (16 *Main Set stretch (16 - Squat to
counts, switch) - Squat to counts, switch) *Main Set Hydrant 12 reps
Hydrant 12 - Bench Press 10 (4 sets)
*Main Set reps (4 sets) *Main Set reps (4 sets) -Sumo Squat 12
- Bench Press -Sumo Squat -Leg Press 12 reps - Pull-Ups 10 reps reps (4 sets)

T T
10 reps (4 sets) 12 reps (4 (4 sets) (4 sets) - Bulgarian
- Pull-Ups 10 sets) - Leg Curl – 12 - Dips 10 reps (4 Squat 12 reps (4
reps (4 sets) - Bulgarian reps (4 sets) sets) sets)
- Leg extension 10
- Dips 10 reps Squat 12 reps - Military Press - Pistol (Single
reps (4 sets)
(4 sets) (4 sets) - Heel Elevated
10 reps (4 sets) Leg Squat) 12
- Military Press - Pistol squats 12 reps (4 - Med Ball Sit-Up reps (4 sets)
10 reps (4 sets) (Single Leg sets) 10 reps (4 sets) - Calf Raises
- Med Ball Sit- Squat) 12 - Left Weighted - Hanging Leg with Eccentric
Up 10 reps (4 reps (4 sets) Step Up 15 reps (4 Raise – 10 reps (4 drop 12 reps (4
sets) - Calf Raises sets) sets) sets)
- Hanging Leg with -Right Weighted
Raise – 10 reps Eccentric Step Up – 15 reps *Cool Down *Cool Down
(4 sets) drop 12 reps (4 sets) - Shoulder stretch - Lying Twist
(4 sets) (16 counts, Stretch Right
*Cool Down *Cool Down switch) (30s)
- Shoulder *Cool Down -Head Rotation - Tricep Stretch -Lying Twist
(16 counts)
stretch (16 - Lying Twist (16 counts, Stretch Left
-Upper body
counts, switch) Stretch Right stretch (20 switch) (30s)
- Tricep (30s) seconds) - Hip flexor -Cobra Stretch
Stretch (16 -Lying Twist - Shoulder stretch (16 (30s)
counts, switch) Stretch Left Rotation (16 counts, switch) -Side Reach
- Hip flexor (30s) counts) - Overhead (16s)
stretch (16 -Cobra - Seated Forward stretch (hold -Heel Touch
counts, switch) Stretch (30s) Bend (20 counts) position 16 (30s)
- Overhead -Side Reach - Knee-to-Chest counts)
stretch (hold (16s) Pose
(16 reps, switch
position 16 -Heel Touch
leg)
counts) (30s) - Reclining
 Butterfly Pose (20
seconds)

Week 7
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
-Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
 Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
-Light Walk
(3-5mins)

Week 8
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
 -Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
-Light Walk
(3-5mins)

Week 9
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
-Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
-Light Walk
(3-5mins)

Week 10
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
-Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
-Light Walk
(3-5mins)

Week 11
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
-Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
-Light Walk
(3-5mins)
 Week 12
Monday Tuesday Wednesday Thurs Friday Saturday Sunday
(Cardio) (Core) (Leg Day) day (Cardio) (Core)
*Warm Up *Warm Up *Warm Up *Warm Up *Warm Up

R R
- March in - March in - March in - March in place - March in place
place while place while place while while swinging while swinging
swinging arms swinging arms swinging arms arms (20s)  arms (20s) 
(20s)  (20s)  (20s)  - Jumping Jacks - Jumping Jacks
- Jumping Jacks - Jumping - Jumping (20s)  (20s) 
(20s)  Jacks (20s)  Jacks (20s)  -Arm Circles -Arm Circles

E E
-Arm Circles -Arm Circles -Arm Circles (16x)  (16x) 
(16x)  (16x)  (16x)  -Leg Swings -Leg Swings
-Leg Swings -Leg Swings -Leg Swings Forward (20s) Forward (20s)
Forward (20s) Forward (20s) Forward (20s) -Leg Swing -Leg Swing
-Leg Swing -Leg Swing -Leg Swing Sideward (20s) Sideward
Sideward(20s) Sideward Sideward (20s) -Hip Rotation (20s)

S S
-Hip Rotation (20s) -Hip Rotation (16x) -HipRotation
(16x) -HipRotation (16x) -Hip Circles (16x) (16x)
-Hip Circles (16x) -Hip Circles -Forward Lunges -Hip Circles
(16x) -Hip Circles (16x) (16x) (16x)
-Forward (16x) -Forward

T T
Lunges (16x) -Forward *Main *Main Set  Lunges (16x)
Lunges (16x) Set (2sets) -Light Walk
*Main Set  -Squats (16x)  (400m or 5mins) *Main
-Light Walk *Main -Jump Squats -Brisk Walking Set (2sets)
(400m or Set (2sets) (16x)  (400m or 5mins) -Mountain
5mins) -Mountain -Forward -Jogging Climber(30s) 
-Brisk Walking Climber(30s)  Lunges (16x)  (20mins) -Abdominal
(400m or -Abdominal -Bulgarian Crunches (16x) 
5mins) Crunches Split Squat *Cooldown -Heet Touch
-Jogging (16x)  (16x)  -Size Oblique (16x) 
(20mins) -Heet Touch -Side Lunges Stretch (30s)  -Flutter Kicks
(16x)  (30s) -Hip Flexor (30s)
*Cooldown -Flutter Kicks -Quad Stretch Stretch(16x)  -VSit Ups (16x)
-Size Oblique (30s) (20s) -Forward Lunges -Russian Twist
Stretch (30s)  -VSit Ups -Plank (30s) (16x) (16x)
-Hip Flexor (16x)   -Light Walk (3- -Plank (30s) 
Stretch(16x)  -Russian Twist 5mins)
-Forward (16x)
Lunges (16x) -Plank (30s)  *Cooldown *Cooldown
-Light Walk (3- -Size Oblique -Size Oblique
5mins) *Cooldown Stretch (30s)  Stretch (30s) 
-Size Oblique -Hip Flexor -Hip Flexor
Stretch (30s)  Stretch(16s)  Stretch(16s) 
-Hip Flexor -Cobra Stretch -Cobra Stretch
Stretch(16s)  (30s) (30s)
-Cobra Stretch -Light Walk -Light Walk (3-
(30s) (3-5mins) 5mins)
 -Light Walk
(3-5mins)

Sam Andrei A. Sernal

Anton Rafael Siapno
BPED 3B