Monday:
Warm-up: 10-minute jog
Speed workout: 30 seconds of high knees, 30 seconds of butt kicks, 30 seconds of skipping, 30 seconds
of jumping jacks, 30 seconds of mountain climbers. Repeat the circuit 3 times.
Upper abs: 3 sets of 15-20 crunches
Chest: 3 sets of 15-20 push-ups
Biceps: 3 sets of 15-20 diamond push-ups
Lower abs: 3 sets of 15-20 leg raises
Tuesday:
Warm-up: 10-minute jog
Speed workout: 30 seconds of sprints, 30 seconds of rest. Repeat 10 times.
Upper abs: 3 sets of 15-20 bicycle crunches
Chest: 3 sets of 15-20 incline push-ups (using stairs or a raised surface)
Biceps: 3 sets of 15-20 chair dips
Lower abs: 3 sets of 15-20 hanging leg raises
Wednesday:
Warm-up: 10-minute jog
Speed workout: 30 seconds of jumping lunges, 30 seconds of rest. Repeat 10 times.
Upper abs: 3 sets of 15-20 Russian twists
Chest: 3 sets of 15-20 wide push-ups
Biceps: 3 sets of 15-20 close-grip push-ups
Lower abs: 3 sets of 15-20 reverse crunches
Thursday:
Warm-up: 10-minute jog
Speed workout: 30 seconds of burpees, 30 seconds of rest. Repeat 10 times.
Upper abs: 3 sets of 15-20 seated leg tucks
Chest: 3 sets of 15-20 decline push-ups (using stairs or a raised surface)
Biceps: 3 sets of 15-20 pull-ups (using a tree branch or monkey bars if available)
Lower abs: 3 sets of 15-20 scissor kicks
Friday:
Warm-up: 10-minute jog
Speed workout: 30 seconds of jumping jacks, 30 seconds of high knees, 30 seconds of butt kicks, 30
seconds of skipping, 30 seconds of mountain climbers. Repeat the circuit 3 times.
Upper abs: 3 sets of 15-20 Russian twists
Chest: 3 sets of 15-20 diamond push-ups
Biceps: 3 sets of 15-20 chair dips
Lower abs: 3 sets of 15-20 leg raises