BONUS extended versions of the

Week 1: Extended workouts if you want to exercise

outdoors or for longer.

MON TUE WED THU FRI SAT SUN

Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7

(1.1) (1.2) (1.3) (1.4) (1.5) (1.6) (1.7)

*Change your days to suit you

WORKOUT 1 WORKOUT 2 WORKOUT 3

4 rounds
Recovery Workout 10 rounds of
as fast as possible
30-minute brisk walk 200m run
20 sec pull ups
(Have kids in the 10 toes to overhead
20 sec squats
pram / bike / scooter) 10 supermans
20 sec push ups

WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7

10 rounds of
400m run - 10 swings 5km run
50 burpees for time or
30 sec sprints of 300m run - 15 swings (time yourself
100 squat jumps
exercise you choose 200m run - 20 swings so you can track
or 300 squats
(running / cycling / 100m sprint as fast your improvement)
rowing / swimming) as you can finish
30 sec recovery