Type of
Exercise
Week 1
Week 2
Week 3
Week 4
Body weight
squats
30x
60x
90x
120x
Push Ups
30x
60x
90x
120x
Hurdle Jumps
30x
60x
90x
120x
Incline Press
30x
60x
90x
120x
Bench Press
30x
60x
90x
120x
Army Crawls
60 seconds
60 seconds
120 seconds
120 seconds
Step Ups
30x
60x
90x
120x
Duck Walks
60 seconds
60 seconds
120 seconds
120 seconds
Blurpees
30 seconds
30 seconds
60 seconds
60 seconds
Planking
30 seconds
30 seconds
60 seconds
60 seconds