Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 4Sets 1Sets 4Sets 10
SupersetRepsRepsRepsRepsReps
Pushup10251002510
Walking Burpee10251002510
Squat10251002510

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup2010201020
Walking Burpee2010201020
Squat2010201020

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Pushup5050505050
Walking Burpee5050505050
Squat5050505050

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 2Sets 5Sets 10
SupersetRepsRepsRepsRepsReps
Pushup1530753015
Walking Burpee1530753015
Squat1530753015

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup3015301530
Walking Burpee3015301530
Squat3015301530

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup100100100100100
Walking Burpee100100100100100
Squat100100100100100

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 1Sets 5Sets 10
SupersetRepsRepsRepsRepsReps
Pushup15301003015
Walking Burpee15301003015
Squat15301003015

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup3015301530
Walking Burpee3015301530
Squat3015301530

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup100100100100100
Walking Burpee100100100100100
Squat100100100100100

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 2Sets 5Sets 10
SupersetRepsRepsRepsRepsReps
Pushup20401004020
Walking Burpee20401004020
Squat20401004020

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup4020402040
Walking Burpee4020402040
Squat4020402040

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 4Sets 2Sets 4Sets 2
SupersetRepsRepsRepsRepsReps
Pushup1004010040100
Walking Burpee1004010040100
Squat1004010040100