WEEK 1

FREQUENCY INTENSITY TIME TYPE

2 TIMES JUMPINGJACKS 10MINUTES CARDIOVASCULAR
PER WEEK 40 REPS 2 SETS ENDURANCE
HIGH KNEES 40
REPS 2 SETS

WEEK 2
2 TIMES PUSH UPS 40 10MINUTES MUSCULAR
PER WEEK REPS 2 SETS ENDURANCE
MOUNTAIN
CLIMBERS 40
REPS 2 SETS

WEEK 3
2 TIMES LUNGE 20 10MINUTES MUSCULAR
PER WEEK REPS 2 SETS ENDURANCE
SQUATS 15
REPS 2 SETS

WEEK 4
2 TIMES SIT UPS 15 10MINUTES MUSCULAR
PER WEEK REPS 2 SETS ENDURANCE
PLANK 2 SETS