DAYS 1 - 9

Beginners: 2 to 4 sets  rest 1 min between sets

 

Intermediate: 3 to 6 sets rest 45 sec between sets 

 

Advanced: 4 to 8 sets rest 30 sec between sets 

DAY 1

25 REG SQUATS

25 PUSH UPS

25 BICYCLE CRUNCHES

25 JUMPING JACKS

25 SQUAT JUMPS

DAY 2

25 BEAR CRAWLS

30 PUSH UPS

30 RUSSIAN TWISTS

30 HIGH KNEES

30 MOUNTAIN CLIMBERS

DAY 3

30 SUMO SQUATS

25 PUSH UPS

20 SPIDER PLANKS 

1 MINUTE JOG IN PLACE

1 MINUTE WALL SIT

DAY 4

35 NARROW SQUATS

20 PUSH UPS

35 WALKOUTS

35 SQUAT JUMPS

35 PLANK JACKS

DAY 5

35 WIDE SQUATS

35 BUTT KICKS

35 REVERSE CRUNCH

30 BURPEES

DAY 6

20 PAUSE SQUATS

40 PUSH UPS

40 RUSSIAN TWISTS

40 MOUNTAIN CLIMBERS

40 HIGH KNEES

DAY 7

40 REG SQUATS

40 PUSH UPS

40 HIP THRUSTS

1 MINUTE JUMP ROPE

1 MINUTE PLANK

DAY 8

50 TWISTING LUNGE (25 EA LEG)

50 PUSH UPS

50 CRUNCHES

50 JUMPING JACKS

DAY 9

REST REST REST! CHECK YOUR 1ST WEEK RESULTS

GET READY FOR DAY 10

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