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Monday |
Wednesday |
Friday |
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Week 1 Jan 21 - 25 Push ups and Sit ups: 3 sets 30 seconds each Lunges 1 set, length of hall, no weight |
Push ups and Sit ups: 3 sets 30 seconds each Lunges 1 set, length of hall, no weight |
Push ups and Sit ups: 3 sets 30 seconds each Lunges 1 set, length of hall, no weight |
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Week 2 Jan 28 – Feb 1 Push ups and Sit ups: 3 sets 30 seconds each Lunges 1 set, length of hall, no weight |
Push ups and Sit ups: 3 sets 30 seconds each Lunges 1 set, length of hall, no weight |
Push ups and Sit ups: 4 sets 30 seconds each Lunges 2 sets, length of hall, no weight |
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Week 3 Feb 4 - 8 Push ups and Sit ups: 4 sets 30 seconds each Lunges 2 sets, length of hall, no weight |
Push ups and Sit ups: 4 sets 30 seconds each Lunges 2 sets, length of hall, no weight |
Push ups and Sit ups: 3 sets 45 seconds each Lunges 2 sets, length of hall, no weight |
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Week 4 Feb 11 - 15 Push ups and Sit ups: 3 sets 45 seconds each Lunges 2 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 3 sets 45 seconds each Lunges 2 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 3 sets 45 seconds each Lunges 2 sets, w/ 5-10 lb DB |
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Monday |
Wednesday |
Friday |
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Week 5 Feb 18 - 22 Push ups and Sit ups: 3 sets 45 seconds each Lunges 3 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 4 sets 45 seconds each Lunges 3 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 4 sets 45 seconds each Lunges 3 sets, w/ 5-10 lb DB |
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Week 6 Feb 25 - 29 Push ups and Sit ups: 4 sets 45 seconds each Lunges 3 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 4 sets 45 seconds each Lunges 3 sets, w/ 5-10 lb DB |
½ DECK of CARDS |
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Week 7 Mar 3 - 7 Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 5-10 lb DB |
Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 5-10 lb DB |
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Week 8 Mar 10 - 14 Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 3 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
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Monday |
Wednesday |
Friday |
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Week 9 Mar 24 – 28 Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
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Week 10 Mar 31 – Apr 4 Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
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Week 11 Apr 7 - 11 Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 60 seconds each Lunges 3 sets, w/ 8-15 lb DB |
3/4 DECK of CARDS |
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Week 12 Apr 14 - 18 Push ups and Sit ups: 3 sets 75 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 3 sets 75 seconds each Lunges 3 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 3 sets 75 seconds each Lunges 3 sets, w/ 8-15 lb DB |
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Monday |
Wednesday |
Friday |
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Week 13 Apr 21 - 25 Push ups and Sit ups: 3 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
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Week14 Apr 28 – May 2 Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 45 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 45 seconds each Lunges 4 sets, w/ 8-15 lb DB |
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Week15
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
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Week 16 Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |
Push ups and Sit ups: 4 sets 75 seconds each Lunges 4 sets, w/ 8-15 lb DB |