Week 1

Day 1

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Day 2

Front lunge x 15
Jumping lunge x 12
Jumping squat x 10
Burpee x 12
Mt climber x 15
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Week 2

Day 1

Push ups x14
Crunch x 18

Modified plank 55s
Mt climber x 18
Bicycle crunch x 14
Burpee x 12

Repeating 3 times / 30s rest each

Day 2

Front lunge x 18
Jumping lunge x 15
Jumping squat x 14
Burpee x 15
Mt climber x 18
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 15
Burpee x 12

Repeating 3 times / 30s rest each

Week 3

Day 1

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 16
Jumping squat x 16
Burpee x 15
Mt climber x 18
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 15
Crunch x 18

Modified plank 60s
Mt climber x 20
Bicycle crunch x 16
Burpee x 16

Repeating 3 times / 30s rest each

Week 4

Day 1

Push ups x 18
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 18
Jumping squat x 16
Burpee x 16
Mt climber x 20
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 20
Crunch x 18

Modified plank 70s
Mt climber x 18
Bicycle crunch x 18
Burpee x 16

Repeating 3 times / 30s rest each