Day 1: Full Body
Day 2: Lower
Day 3: Cardio / Agility
Day 4: Lower
Day 5: Full Body
Day 6: Rest
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day4 | Day5 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Burpees 4sets | Box Step Ups 3sets | Agility Ladder 10sets | Box Step Ups 3sets | Burpees 4sets |
| Mountain Climber 3sets | Side to Side Jumps 3sets | CartWheel Progressions 3sets | Side to Side Jumps 3sets | Mountain Climber 3sets |
| PLank to side Plank twist 3sets | Squats 3sets | Rolling Pike to Straddle 4sets | Squats 3sets | PLank to side Plank twist 3sets |
| Russian Twists 3sets | Back Lunges 3sets | High Knees 3sets | Back Lunges 3sets | Russian Twists 3sets |
| Push ups 4sets | Side Lunges 3sets | Run 5km | Side Lunges 3sets | Push ups 4sets |
| Inverted Rows 4sets | Calf Raises 5sets | Sprints 5sets 100m | Calf Raises 5sets | Inverted Rows 4sets |