Activities days

Strength Mon(1stweek) Mon(2ndweek) Mon(3rdweek) Mon(4thweek) Mon(5thweek) Mon(6thweek) Mon(7thweek)

(Push-ups,
Sit-ups, Intensity: Intensity: Intensity: intensity: Intensity: Intensity: Intensity:
plank, Easy Easy Easy Moderate Moderate Moderate Moderate
mountain
climbers) Reps: 3 Reps: 4 Reps: 4 Reps:5 Reps: 5 Reps: 5 Reps: 5

Time: 20secs Time: 20secs Time: 20secs Time: 30 secs Time: 30secs Time: 30secs Time: 30secs

Flexibility Thurs(1stwee Thurs(2ndweek Thurs(3rdweek) Thurs(4thweek) Thurs(5thweek Thurs(6thweek Thurs(7thweek

(Side k) ) ) ) )
lunges, Intensity: Intensity: Intensity: Intensity:
shoulder Intensity: Intensity: Moderate Moderate Intensity: Moderate Moderate
stretch, Easy Moderate Moderate
Standing Reps: 4 Reps: 4 Reps: 5 Reps: 5
squad Reps: 3 Reps: 4 Reps: 5
stretch) Time: 30secs Time: 40secs Time: 40secs Time: 40secs
Time: 20secs Time: 30secs Time: 40secs

Exercise plan