WORKOUT PLAN

WEEK DATE DAY EXERCISE REPS?

24-May FRIDAY PUSHUPS 8
SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 8
25-May SATURDAY LIGHT STRETCHING
WALKING/JOGGING 20 MIN
26-May SUNDAY PUSHUPS 8
SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 8
27-May MONDAY LIGHT STRETCHING
WALKING/JOGGING 22 MIN
28-May TUESDAY PUSHUPS 9
SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 9
29-May WEDNESDAY LIGHT STRETCHING
WALKING/JOGGING 24 MIN
30-May THURSDAY REST DAY

31-May FRIDAY PUSHUPS 9

SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 9
1-Jun SATURDAY LIGHT STRETCHING
WALKING/JOGGING 26 MIN
2-Jun SUNDAY PUSHUPS 10
SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 10
3-Jun MONDAY LIGHT STRETCHING
WALKING/JOGGING 28 MIN
4-Jun TUESDAY PUSHUPS 10
SQUATS 15
LUNGES 10 PER LEG
PLANKS 30 SEC
DIPS 10
5-Jun WEDNESDAY LIGHT STRETCHING
WALKING/JOGGING 30 MIN
6-Jun THURSDAY REST DAY

7-Jun FRIDAY WIDE/NARROW PUSHUPS 10

JUMP SQUATS 15
 WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 10
8-Jun SATURDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
9-Jun SUNDAY WIDE/NARROW PUSHUPS 10
JUMP SQUATS 15
WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 10
10-Jun MONDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
11-Jun TUESDAY WIDE/NARROW PUSHUPS 11
JUMP SQUATS 15
WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 11
12-Jun WEDNESDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
13-Jun THURSDAY REST DAY

14-Jun FRIDAY WIDE/NARROW PUSHUPS 11

JUMP SQUATS 15
WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 11
15-Jun SATURDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
16-Jun SUNDAY WIDE/NARROW PUSHUPS 12
JUMP SQUATS 15
WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 12
17-Jun MONDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
18-Jun TUESDAY WIDE/NARROW PUSHUPS 12
JUMP SQUATS 15
WALING LUNGES 12
SIDE PLANKS 30
CHAIR DIPS 12
19-Jun WEDNESDAY YOGA/PILATES FOR CORE
CYCLING/SWIMMING
20-Jun THURSDAY REST DAY

21-Jun FRIDAY DECLINE PUSHUP 12

SINGLE LEG SQUAT 10
REVERSE LUNGES 15
PLANK WITH LEG LIFT 30
ELEVATED DIPS 12
22-Jun SATURDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
23-Jun SUNDAY DECLINE PUSHUP 13
SINGLE LEG SQUAT 10
REVERSE LUNGES 15
PLANK WITH LEG LIFT 30
ELEVATED DIPS 12
24-Jun MONDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
25-Jun TUESDAY DECLINE PUSHUP 13
SINGLE LEG SQUAT 11
REVERSE LUNGES 15
PLANK WITH LEG LIFT 35
ELEVATED DIPS 12
26-Jun WEDNESDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
27-Jun THURSDAY REST DAY

28-Jun FRIDAY DECLINE PUSHUP 14

SINGLE LEG SQUAT 11
REVERSE LUNGES 15
PLANK WITH LEG LIFT 35
ELEVATED DIPS 12
29-Jun SATURDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
30-Jun SUNDAY DECLINE PUSHUP 15
SINGLE LEG SQUAT 12
REVERSE LUNGES 15
PLANK WITH LEG LIFT 40
ELEVATED DIPS 12
1-Jul MONDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
2-Jul TUESDAY DECLINE PUSHUP 15
SINGLE LEG SQUAT 12
REVERSE LUNGES 15
PLANK WITH LEG LIFT 40
ELEVATED DIPS 12
3-Jul WEDNESDAY STRETCHING+FOAM ROLLING
BRISK WALKING/LIGHT JOGGIN 30 MINS
4-Jul THURSDAY REST DAY

5-Jul FRIDAY PUSHUPS WITH BACKPACK 15

SQUATS WITH BACKPACK 20
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 15
6-Jul SATURDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
7-Jul SUNDAY PUSHUPS WITH BACKPACK 15
SQUATS WITH BACKPACK 22
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 15
 8-Jul MONDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
9-Jul TUESDAY PUSHUPS WITH BACKPACK 16
SQUATS WITH BACKPACK 24
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 16
10-Jul WEDNESDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
11-Jul THURSDAY REST DAY

12-Jul FRIDAY PUSHUPS WITH BACKPACK 16

SQUATS WITH BACKPACK 26
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 16
13-Jul SATURDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
14-Jul SUNDAY PUSHUPS WITH BACKPACK 17
SQUATS WITH BACKPACK 28
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 17
15-Jul MONDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
16-Jul TUESDAY PUSHUPS WITH BACKPACK 17
SQUATS WITH BACKPACK 30
LINGES WITH TWIST 15 PER LEG
EXTENDED PLANKS 45 SEC
DIPS WITH RAISED FEETS 17
17-Jul WEDNESDAY DYNAMIC STRETCH
SWIMMING/CYCLING 45 MINS
18-Jul THURSDAY REST DAY
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