Cardio
Strength
Cardio
Strength
Cardio
Strength
Week 1
Exercise
jog .5 miles without stopping
Walk 1.75 miles with a weighted backpack
Walk up a flight of stairs
25 situps/crunches
Body weight squats
Week 2
Exercise
jog .5 miles without stopping
Walk 1.5 miles with a weighted backpack
Walk up a flight of stairs
25 situps/crunches
Body weight squats
Plank - hold for 30 seconds
Week 3
Exercise
jog .75 miles without stopping
Walk 2 miles with a weighted backpack
Walk up a flight of stairs
Tracking
Repetitions Day 1
2
1
7
1
12
Repetitions
3
1
10
2
10
2
Repetitions
2
1
12
Day 2
Day 3
25 situps/crunches
Body weight squats
Plank - hold for 30 seconds
Cardio
Strength
Cardio
Strength
Cardio
Week 4
Exercise
jog 1 mile without stopping
Walk 2.5 miles with a weighted backpack
Walk up a flight of stairs
25 situps/crunches
Body weight squats
Plank - hold for 40 seconds
Week 5
Exercise
jog 1.25 miles without stopping
Walk 3 miles with a weighted backpack
Walk up a flight of stairs with weighted backpack
25 situps/crunches
Body weight squats
Plank - hold for 50 seconds
Week 6
Exercise
jog 1.5 miles without stopping
Walk 3 miles with a weighted backpack
2
15
2
Repetitions
2
1
15
3
20
2
Repetitions
2
1
10
3
25
2
Repetitions
2
1
Strength
Walk up a flight of stairs with weighted backpack
25 situps/crunches
Body weight squats
Plank - hold for 60 seconds
12
4
30
2