Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Full Body
Day 5: Agility / Core
Day 6: Cardio / Endurance
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Pull Up Progressions 3sets | Jump Rope 30min | Burpees 3sets | Ladder Drills 10sets | Mountain Climbers 3sets |
| Push Ups 3sets | Glute Bridges 3sets | Mountain Climbers | Plank 3sets 1min | Junmping Jacks 3sets |
| Inverted Face Pulls 3sets | Squats 3sets | Boxing Footwork Drills | Jump Squats 3sets | Squast 3sets |
| Pike Push ups 3sets | Box Jumps 3sets | Push ups 4sets | Russia Twists 3sets | Sprint 6sets 100m |
| Leg Raises 3sets | Side Lunges 3sets | Squats 4sets | Side to Side Jumps 3sets | Shadow Boxing 3sets |
| Shadow Boxing 30min | Calf Raises 3sets | Run 3-5-10km | Sprint Start Drills 3sets | -- |
*For a more realistic approach to Annies workout try learning Self-Defence Techniques.