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Week 1
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 1 | Sets 2 | Sets 1 | Sets 2 | Sets 1 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 1 | 1 | 2 | 1 | 1 | | |
| Walking Burpee | 1 | 1 | 2 | 1 | 1 | | |
| Squat | 1 | 1 | 2 | 1 | 1 | | |
Week 2
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 3 | Sets 2 | Sets 4 | Sets 2 | Sets 3 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 1 | 2 | 1 | 2 | 1 | | |
| Walking Burpee | 1 | 2 | 1 | 2 | 1 | | |
| Squat | 1 | 2 | 1 | 2 | 1 | | |
Week 3
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 1 | Sets 5 | Sets 1 | Sets 5 | Sets 1 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 4 | 1 | 5 | 1 | 4 | | |
| Walking Burpee | 4 | 1 | 5 | 1 | 4 | | |
| Squat | 4 | 1 | 5 | 1 | 4 | | |
Week 4
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 6 | Sets 2 | Sets 1 | Sets 2 | Sets 6 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 1 | 3 | 7 | 3 | 1 | | |
| Walking Burpee | 1 | 3 | 7 | 3 | 1 | | |
| Squat | 1 | 3 | 7 | 3 | 1 | | |
Week 5
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 2 | Sets 3 | Sets 2 | Sets 3 | Sets 2 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 5 | 3 | 5 | 3 | 5 | | |
| Walking Burpee | 5 | 3 | 5 | 3 | 5 | | |
| Squat | 5 | 3 | 5 | 3 | 5 | | |
Week 6
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 1 | Sets 2 | Sets 1 | Sets 2 | Sets 1 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 10 | 5 | 10 | 5 | 10 | | |
| Walking Burpee | 10 | 5 | 10 | 5 | 10 | | |
| Squat | 10 | 5 | 10 | 5 | 10 | | |
Week 7
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 4 | Sets 2 | Sets 1 | Sets 2 | Sets 4 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 3 | 6 | 12 | 6 | 3 | | |
| Walking Burpee | 3 | 6 | 12 | 6 | 3 | | |
| Squat | 3 | 6 | 12 | 6 | 3 | | |
Week 8
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 3 | Sets 5 | Sets 3 | Sets 5 | Sets 3 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 5 | 3 | 5 | 3 | 5 | | |
| Walking Burpee | 5 | 3 | 5 | 3 | 5 | | |
| Squat | 5 | 3 | 5 | 3 | 5 | | |
Week 9
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 1 | Sets 2 | Sets 1 | Sets 2 | Sets 1 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 15 | 8 | 15 | 8 | 15 | | |
| Walking Burpee | 15 | 8 | 15 | 8 | 15 | | |
| Squat | 15 | 8 | 15 | 8 | 15 | | |
Week 10
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 5 | Sets 2 | Sets 1 | Sets 2 | Sets 5 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 4 | 10 | 20 | 10 | 4 | | |
| Walking Burpee | 4 | 10 | 20 | 10 | 4 | | |
| Squat | 4 | 10 | 20 | 10 | 4 | | |
Week 11
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 5 | Sets 10 | Sets 5 | Sets 10 | Sets 5 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 4 | 2 | 4 | 2 | 4 | | |
| Walking Burpee | 4 | 2 | 4 | 2 | 4 | | |
| Squat | 4 | 2 | 4 | 2 | 4 | | |
Week 12
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Sets 1 | Sets 2 | Sets 1 | Sets 2 | Sets 1 | | |
| Superset | Reps | Reps | Reps | Reps | Reps | | |
| Pushup | 25 | 12 | 25 | 12 | 25 | | |
| Walking Burpee | 25 | 12 | 25 | 12 | 25 | | |
| Squat | 25 | 12 | 25 | 12 | 25 | | |
