Welcome to Challenge #1. Over the course of the next 16 weeks you will acclimate to your new fitness routine. We recommend you do your calisthenics prior to cardio. Our core superset in phase one is PBS (Push-ups, Walking Burpee, Squats) these three movements together target the majority of the muscle groups in your body and can be done anywhere with no equipment needed.
What is a superset? A superset is using multiple exercises in succession.Break Break Finish
Please refer to our exercise diagrams if you have questions about form.
Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 5 5 5 5 5 Walking Burpee 5 5 5 5 5 Squat 5 5 5 5 5 Run (Miles)1 1 1 1
Week 2
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 10 10 10 10 10 Walking Burpee 10 10 10 10 10 Squat 10 10 10 10 10 Run (Miles)1 2 1 2
Week 3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Superset Reps Reps Reps Reps Reps Pushup 5 5 5 5 5 Walking Burpee 5 5 5 5 5 Squat 5 5 5 5 5 Run (Miles)1 2 1 3
Week 4
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 15 15 15 15 15 Walking Burpee 15 15 15 15 15 Squat 15 15 15 15 15 Run (Miles)1 3 2 3
Week 5
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 20 20 20 20 20 Walking Burpee 20 20 20 20 20 Squat 20 20 20 20 20 Run (Miles)2 3 2 3
Week 6
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 20 20 20 20 20 Walking Burpee 20 20 20 20 20 Squat 20 20 20 20 20 Run (Miles)2 3 2 4
Week 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Superset Reps Reps Reps Reps Reps Pushup 8 8 8 8 8 Walking Burpee 8 8 8 8 8 Squat 8 8 8 8 8 Run (Miles)2 3 3 4
Week 8
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 25 25 25 25 25 Walking Burpee 25 25 25 25 25 Squat 25 25 25 25 25 Run (Miles)2 4 3 4
Week 9
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 3 Sets 3 Sets 3 Sets 3 Sets 3 Superset Reps Reps Reps Reps Reps Pushup 10 10 10 10 10 Walking Burpee 10 10 10 10 10 Squat 10 10 10 10 10 Run (Miles)3 4 3 5
Week 10
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 30 30 30 30 30 Walking Burpee 30 30 30 30 30 Squat 30 30 30 30 30 Run (Miles)3 4 3 5
Week 11
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 4 Sets 4 Sets 4 Sets 4 Sets 4 Superset Reps Reps Reps Reps Reps Pushup 10 10 10 10 10 Walking Burpee 10 10 10 10 10 Squat 10 10 10 10 10 Run (Miles)3 5 3 5
Week 12
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 20 20 20 20 20 Walking Burpee 20 20 20 20 20 Squat 20 20 20 20 20 Run (Miles)4 5 3 6
Week 13
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 40 40 40 40 40 Walking Burpee 40 40 40 40 40 Squat 40 40 40 40 40 Run (Miles)4 6 3 6
Week 14
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 5 Sets 5 Sets 5 Sets 5 Sets 5 Superset Reps Reps Reps Reps Reps Pushup 10 10 10 10 10 Walking Burpee 10 10 10 10 10 Squat 10 10 10 10 10 Run (Miles)5 6 3 7
Week 15
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 2 Sets 2 Sets 2 Sets 2 Sets 2 Superset Reps Reps Reps Reps Reps Pushup 25 25 25 25 25 Walking Burpee 25 25 25 25 25 Squat 25 25 25 25 25 Run (Miles)6 6 4 8
Week 16
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Sets 1 Sets 1 Sets 1 Sets 1 Sets 1 Superset Reps Reps Reps Reps Reps Pushup 50 50 50 50 Walking Burpee 50 50 50 50 Squat 50 50 50 50 Run (Miles)6 7 4 8
