Be sure to eat healthy and hydrate, (drink lots of water) everyday!
Day 1 Friday - Legs/lower back,
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Squats 4-5 sets x 3-5 reps, for a tougher workout hold onto some small hand weights while
doing the squats.
Lunges 2 sets x 6-10 reps, for a tougher workout hold onto some small hand weights while
doing the lunges
Calf raises 4 sets x 6-10 reps
Tuck Jumps 4 sets (5-10 per set)
High knees 3 sets for 30 seconds each set
Mountain Climbers 3 sets (60 seconds each set)
Day 2 Saturday – Arms/Shoulders
 Push ups 3 sets (10-12 each set). To add a challenge to this exercise, at the top of
your pushup, clap your hands.
 Inclined push-ups 3 sets (10-12 each set)
 Single leg push up 2 sets, switching legs each set (7-10 push ups)
 Medicine Ball Chest Pass Throw 3 sets (12 throws per set at a comfortable distance or
against a sturdy wall). If you don’t have a medicine ball something with weight that you
can safely throw will work for now
Day 3 Sunday - Abs 
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Decline sit ups (weighted optional) 4 sets x 4-6 reps
Leg raises sets x 5-8 reps 4
Plate twist (Explosive) 4 sets x 6-10 reps
V sit ups (Lie with back on floor, hands extended above head, feet extended and
slightly off floor. To do one rep you bring your lets and hands forward but still extended
and touch each other to create a V. hands) 3 sets x 4-8 reps
 Planks 3 sets (Place an object about arm’s length from your position and stretch to
reach it, for 30 seconds)
Day 4 – Monday Repeat Day 1
Day 5 – Tuesday Rest
Day 6 – Wednesday Repeat Day 2
Day 7 – Thursday Repeat Day 3
Day 8 – Friday Repeat Day 1
Day 9 – Saturday Repeat Day 2
Day 10 - Sunday Rest