Warm-up A:
Week 1
Workout # 1
3 rounds, 30 seconds each
Warm Up A
Jumping Jack
Instep Stretch
Arm Circles (forward /backward,
large/small)
Trunk Rotation (right and left)
Warm-up B:
5 Rounds
3 Rounds
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Push Up x 5
Sit Up x 10
Body Weight Squat x 15
Rest 30 Seconds between
Rounds
Superman x 10
Two Count Flutter Kick x
10
Workout # 2
Warm Up B
6 Rounds
2 Rounds
3 Rounds, 30 seconds each
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Steam Engine
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Trunk Rotation
Foam Roll IT Band and Quads
Alternate Lunge x 12(6
each Leg)
Plank Walk Up x 6
Lateral Lunge x 6
Plank Walk Up x 6
Leg Raise x25
Sit Up x25
Workout # 3
Warm Up B
Warm-up C (Cardio Warm-up)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg
4 Rounds
4 Rounds
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Burpee 30 Seconds
Rest 30 Seconds
Body Weight Squat x 30
Rest 30 Seconds
Burpee 30 Seconds
Rest 30 Seconds
Iso Squat Hold 30 Seconds
Workout # 4
Warm Up C
Run 30-45 Mins
Bird Dog x 6 Each Side
Superman x 6
Warm-up A:
Week 2
Workout # 1
3 rounds, 30 seconds each
Warm Up A
Jumping Jack
Instep Stretch
Arm Circles (forward /backward,
large/small)
Trunk Rotation (right and left)
Warm-up B:
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band and Quads
Complete as many times in 20 Min
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Push Up x 5
Alternating Lunge x 10
Windmill Push Up x 5
Jump Squat x 10
Wide Hand Push Up x 5
Two Count Flutter Kick x10
Close Hands Push Up x 5
Tip Over x 10
Workout # 2
Warm Up B
4 Rounds
1 Round
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Warm-up C (Cardio Warm-up)
Mountain Climber 60 Secs
Rest 30
Bodyweight Squat 60 Secs
Rest 30
Right Side Plank Hold 60
Secs
Rest 30
Left Side Plank Hold 60
Secs
Max rep Push Up 2 Mins
Workout # 3
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg
Warm Up B
4 Rounds
5 Rounds
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Body Weight Squat x 24
Alternate Lunges x 24
Jump Squat x 12
Jump Lunge x 12
Workout # 4
Warm Up C
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400 meter max effort x 8-10
Rest time equal to 400 meter run time
Cool Down Jog 10 Mins and Stretch
Burpee 30 Secs
In and Out 30 Secs
Rest 30 Secs
Warm-up A:
Week 3
Workout # 1
3 rounds, 30 seconds each
Warm Up A
Jumping Jack
Instep Stretch
Arm Circles (forward /backward,
large/small)
Trunk Rotation (right and left)
Warm-up B:
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band and Quads
5 Rounds
3 Rounds
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Alternate Lunge x 10
Plank Walk Up x 10
Body Weight Squat x 15
Mountain Climber x 20
Sit Up x 25
Bird Dogs x 6 Each Side
Superman x 12
Jumping Jacks x 24
Workout # 2
Warm Up B
6 Rounds
3 Rounds
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Push Up x 5
Alternate Lunge x 10
Incline Push Up x 5
Lateral Lunge x 10
Decline Push Up x 5
Tip Over x 10
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Plank Hold Max Hold
Right Side Plank Max
Hold
Left Side Plank Max Hold
Workout # 3
Warm Up B
Warm-up C (Cardio Warm-up)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg
3 Rounds
3 Rounds
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Mountain Climber 60 Sec
Jump Squat 60 Secs
Rest up to 2 Mins
Jump Lunge 60 Secs
Leg Raise 60 Secs
Rest up to 2 Mins
3 Rounds
3 Rounds
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Push Up 60 Secs
In and Outs 60 Secs
Rest up to 2 Mins
Workout # 4
Warm Up C
 Hill Sprints x 10-12
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60-90 Seconds in length
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Walk to Easy Jog to start
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Cool Down Jog x 10 min and stretch
Burpees 60 Secs
Sit Up 60 Secs
Warm-up A:
Week 4
Workout # 1
3 rounds, 30 seconds
Warm Up B
Jumping Jack
Instep Stretch
Arm Circles (forward
/backward, large/small)
Trunk Rotation (right
and left)
Warm-up B:
3 Rounds, 30 seconds
5 Rounds
5 Rounds
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Dive Bomb Push Up
x5
Alternate Lunges x 10
Two Count Flutter
Kicks x 20
Warm Up A
5 Rounds
4 Rounds
2 Rounds
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Body Weight Squats
60 Secs.
Squat Hold 60 Secs
Workout # 3
Foam Roll IT Band and
Warm Up B
Quads
5 Rounds 30 Secs Each
5x BW Squat
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Trunk Rotation
4 Rounds
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Plank Walk Up x
5
Reverse Lunge x
10
Superman x 20
Workout # 2
Steam Engine
Warm-up C
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Max Sit Ups in 2
Mins
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Burpee
Plank Hold
Sit Up
Right Side Plank
Push Up
Left Side Plank
Knee to Elbow
Push Up x 12
Split Squat x 12
Each Leg
Bird Dog x 24
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3 Rounds
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Lunge Cycle x 12 - Forward lunge
and Reverse Lunge = 1
Lateral Lunge x 12
Tip Over x 12
Rest 60 Secs Between
5x Multi-direction Leg
Workout # 4
Swing
5x Alternate Lunge
(each leg
Leg Raise
x 25
In and
Outs x 25
Warm Up C
 Run 5 Mins-Squats x 25 -Run 5 Mins- Jump Squats x 25Run 5 Mins- Jump Lunges x 25- Run 5 Mins- Push Up x25.
 Repeat if possible.
Warm-up A:
3 rounds, 30 seconds
Jumping Jack
Instep Stretch
Arm Circles (forward
/backward, large/small)
Week 5
Workout # 1
Warm Up A
4 Rounds
4 Rounds
4 Rounds
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Staggered Hand Push Up
30 Secs.
Jump Squats 30 Secs
Rest 30 Secs
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Trunk Rotation (right and
left)
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Plank Walk Up 30
Secs
Jump Lunges 60
Secs
Rest 30 Secs
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2 Count
Flutter Kick
60 Secs
In and Outs
60 Secs
Rest 30 Secs
Workout # 2
Warm Up B
Warm-up B:
3 Rounds
3 Rounds
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Burpee x 12
Right Side Plank 60 Secs
Body Weight Squat x 12
Left Side Plank 60 Sec
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3 Rounds, 30 seconds
Steam Engine
Trunk Rotation
Foam Roll IT Band and
Quads
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Max Push Ups in 2
Minutes
Split Squat Each
Leg x 6
Leg Raise x 24
Tip Over Each Leg
x6
Sit Up x 24
Workout # 3
Warm Up B
5 Rounds
3 Rounds
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Windmill Push Up Each
Arm x 5
Jumping Jacks x 25
Wide Push Up x 5
Mountain Climber x 25
Close Push Up x 5
Bird Dog x 12
Superman x 12
Leg Raise x 24
Rest 60 Secs Between
Warm-up C
4 Rounds
5x BW Squat
Workout # 4
Warm Up A
6 Rounds
 Alternating Lunges x 12
 Body Weight Squat x 12
 Jump Lunge Each Leg x 12
 Jump Squat x 24
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg
Workout # 5
 Warm Up C
 45 Min Run or 10 KM
3 Rounds
 Dive Bomb Push Up x 6
 Right Side Plank 60 Secs
 Push Up x 12
 Left Side Plank 60 Secs
 Flutter x 24
Warm-up A:
3 rounds, 30 seconds
Jumping Jack
Instep Stretch
Arm Circles (forward
/backward, large/small)
Trunk Rotation (right and
left)
Week 6
Workout # 1
Warm Up B
3 Rounds
4 Rounds
3 Rounds
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Plank Walk Up x 10
Body Weight Squat x 20
Leg Raise x 20
3 Rounds, 30 seconds
Steam Engine
Trunk Rotation
Foam Roll IT Band and
Quads
Warm-up C
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg
Mountain
Climber x 40
Lateral Lunge
x 10 Each Leg
Plank Hold 60
Secs
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Workout # 2
Warm Up A
2 Rounds x 12
Warm-up B:
Staggered Push Up x
5 Each Hand
In and Outs x 20
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Max Rep 2 Mins of Each
Knee to Elbow Push Up
Jumping Jack
Leg Raise
Alternate Lunge
Supermans
Reverse Lunge
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2 Rounds x 12
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Push Up
Squat
Sit Up
Windmill
Pushup
Alt Lunge
Jumping Jack
Rev Lunge
Flutter Kick
Bird Dog
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Workout # 3
Warm Up B
4 Rounds
4 Rounds
4 Rounds
4 Rounds
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Burpees
60 Secs On, 30 Sec
Rest
Jump Squat
60 Secs On, 30 Sec
Rest
Jump Lunge
60 Secs On, 30 Sec
Rest
Workout # 4
Warm Up A
5 Rounds
 Dive Bomb Push Up x 10
 In and Outs x 20
 Leg Raise x 20
 Plank Walk Up x 10
 Sit Up x 20
 Body Weight Squat x 10
 2 Count Flutter Kick x 20
Workout # 5
 Warm Up C
 One Kilometer Max Effort x 3
 Rest Time Equal to 1 KM Run Time.
 Light Jog 10 Min Cool Down and Stretch
Max Plank
Hold