Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 4Sets 2Sets 4Sets 10
SupersetRepsRepsRepsRepsReps
Pushup20501005020
Walking Burpee20501005020
Squat20501005020

Week 2

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

Week 3

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

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 2Sets 5Sets 10
SupersetRepsRepsRepsRepsReps
Pushup25401004025
Walking Burpee25401004025
Squat25401004025

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup4025402540
Walking Burpee4025402540
Squat4025402540

Week 6

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

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 5Sets 2Sets 5Sets 10
SupersetRepsRepsRepsRepsReps
Pushup25501005025
Walking Burpee25501005025
Squat25501005025

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup5025502550
Walking Burpee5025502550
Squat5025502550

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 4Sets 2Sets 4Sets 2
SupersetRepsRepsRepsRepsReps
Pushup1006010060100
Walking Burpee1006010060100
Squat1006010060100

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 15Sets 5Sets 3Sets 5Sets 15
SupersetRepsRepsRepsRepsReps
Pushup20601006020
Walking Burpee20601006020
Squat20601006020

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10Sets 5
SupersetRepsRepsRepsRepsReps
Pushup603060v60
Walking Burpee6030603060
Squat6030603060

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 5Sets 3Sets 5Sets 3
SupersetRepsRepsRepsRepsReps
Pushup1006010060100
Walking Burpee1006010060100
Squat1006010060100