4

WEEK ONE
1

Exercise

Target

Cardio

12

Jump Squats
1

Actual

Wall-Sit

30s

Rest

30s

Jump Squats

10

Wall-Sit

40s

Rest

30s

Jump Squats

12

Wall-Sit

50s

Stretch

2m 30s

Exercise

Target

Cardio

Push-Ups
1

30s

Rest

30s

Push-Ups

10

Plank

40s

Rest

30s

Push-Ups

12

Plank

50s

Stretch

8
8

Wall-Sit

30s

Rest

30s

Jump Squats

10

Wall-Sit

40s

Rest

30s

Jump Squats

12

Wall-Sit

50s

Stretch

2m 30s

Exercise

Target

Cardio

12

Push-Ups
1

Actual

30s

Rest

30s

Push-Ups

10

Plank

40s

Rest

30s

Push-Ups

12

Plank

50s
2m 30s

Signature:
6

Take a Break Today!

Write any activities you did:

2m 30s
Signature:

Exercise

Target

Cardio

14

Actual

Exercise

Target

Jump Squats

10

Wall-Sit

45s

Star Jumps

20

Plank

30s

Rest

30s

Rest

30s

Push-Ups

10

Star Jumps

25

Plank

45s

Plank

40s

Rest

30s

Rest

30s

Star Jumps

20

Star Jumps

30

Plank

50s

Stretch
Signature:

2m 30s
4

Wall-Sit

1m 0s

Rest

30s

Star Jumps

20s

Plank
Stretch

1m 0s
2m 30s

Signature:
What was easy this week?

!
!
!

What was difficult this week?

Actual

Plank

Stretch

Signature:

Cardio

Actual

Signature:

Plank

Target

Jump Squats

Signature:
2

Exercise

Were my muscles sore? Which ones?

Actual

WEEK TWO
1

Exercise

Target

Cardio

12

Jump Squats

10

Wall-Sit

35s

Rest

30s

Jump Squats

10

Wall-Sit

45s

Rest

30s

Jump Squats

12

Wall-Sit

55s

Stretch

2m 30s

Actual

Exercise

Target

Cardio

Push-Ups

10

Plank

35s

Rest

30s

Push-Ups

10

Plank

45s

Rest

30s

Push-Ups

12

Plank

55s

Stretch

Cardio

Jump Squats

10

Wall-Sit

35s

Rest

30s

Jump Squats

10

Wall-Sit

45s

Rest

30s

Jump Squats

12

Wall-Sit

55s

Stretch

2m 30s

Actual

Exercise

Target

Cardio

12

Push-Ups

10

Plank

35s

Rest

30s

Push-Ups

10

Plank

45s

Rest

30s

Push-Ups

12

Plank

55s

Stretch

2m 30s

Take a Break Today!

Write any activities you did:

Signature:

Target

Cardio

14

Actual

Exercise

Target

Jump Squats

10

Wall-Sit

55s

Star Jumps

20

Plank

40s

Rest

30s

Rest

30s

Push-Ups

10

Star Jumps

25

Plank

55s

Plank

50s

Rest

30s

Rest

30s

Star Jumps

20

Star Jumps

30

Stretch
Signature:

1m 0s
2m 30s
4

Wall-Sit

1m 10s

Rest

30s

Star Jumps

20s

Plank

1m 10s

Stretch

2m 30s

Signature:
What was easy this week?

!
!
!

What was difficult this week?

Actual

2m 30s

Exercise

Plank

Actual

Signature:

Signature:

Target

Signature:

Signature:
2

Exercise

Were my muscles sore? Which ones?

Actual

WEEK THREE
1

Exercise

Target

Cardio

12

Jump Squats

10

Wall-Sit

40s

Rest

30s

Jump Squats

12

Wall-Sit

50s

Rest

30s

Jump Squats
3

Actual

1m 0s

Stretch

2m 30s

Exercise

Target

Cardio

Push-Ups

10

Plank

40s

Rest

30s

Push-Ups

12

Plank

50s

Rest

30s

Push-Ups
3

Plank

Jump Squats

10

Wall-Sit

40s

Rest

30s

Jump Squats

12

Wall-Sit

50s

Rest

30s
7 then 7

Wall-Sit

1m 0s

Stretch

2m 30s

Actual

Exercise

Target

Cardio

12

Push-Ups

10

Plank

40s

Rest

30s

Push-Ups

12

Plank

50s

Rest

30s

Push-Ups
3

Plank

Actual

7 then 7
1m 0s

Stretch

2m 30s

Signature:
6

Take a Break Today!

Write any activities you did:

7 then 7

2m 30s

Signature:

1m 0s

Stretch

Cardio

Actual

Signature:

Signature:
2

Target

Jump Squats

7 then 7

Wall-Sit

Exercise

Signature:

Exercise

Target

Cardio

14

Actual

Exercise
Jump Squats

Wall-Sit

Star Jumps

20

Plank

50s

Rest

Rest

30s

Push-Ups

Star Jumps

25

Plank

1m 0s

Rest

30s

Star Jumps

30

Target
8, then 8
1m 0s
30s
8, then 8

Plank

1m 0s

Rest

30s

Star Jumps

20

Wall-Sit

1m 20s

Plank

1m 10s

Rest

30s

Stretch

2m 30s

Star Jumps

20s

Signature:

Plank

1m 20s

Stretch

2m 30s

Signature:
What was easy this week?

!
!
!

What was difficult this week?

Were my muscles sore? Which ones?

Actual

WEEK FOUR
1

Exercise

Target

Cardio

12

Jump Squats

12

Wall-Sit

45s

Rest

30s

Jump Squats

12

Wall-Sit

55s

Rest

30s

Jump Squats
3

Actual

1m 5s

Stretch

2m 30s

Exercise

Target

Cardio

Push-Ups

12

Plank

45s

Rest

30s

Push-Ups

12

Plank

55s

Rest

30s

Push-Ups
3

Plank

Actual

12

Wall-Sit

45s

Rest

30s

Jump Squats

12

Wall-Sit

55s

Rest

30s
8, then 8

Wall-Sit

1m 5s

Stretch

2m 30s

Exercise

Target

Cardio

12

Push-Ups

12

Plank

45s

Rest

30s

Push-Ups

12

Plank

55s

Rest

30s

Push-Ups
3

Plank

Actual

8, then 8
1m 5s

Stretch

2m 30s

Signature:
6

Take a Break Today!

Write any activities you did:

8, then 8

2m 30s
Signature:

Exercise

Target

Cardio

14

Star Jumps

Jump Squats

Signature:

1m 5s

Stretch

Cardio

Actual

Signature:

Signature:
2

Target

Jump Squats

8, then 8

Wall-Sit

Exercise

20

Plank

1m 0s

Rest

30s

Star Jumps

25

Plank

1m 10s

Rest

30s

Star Jumps

30

Actual

Exercise
Jump Squats

Wall-Sit
Rest
Push-Ups

Target
8, then 8
1m 10s
30s
8, then 8

Plank

1m 10s

Rest

30s

Star Jumps

20

Wall-Sit

1m 30s

Plank

1m 20s

Rest

30s

Stretch

2m 30s

Star Jumps

20s

Signature:

Plank

1m 30s

Stretch

2m 30s

Signature:
What was easy this week?

!
!
!

What was difficult this week?

Were my muscles sore? Which ones?

Actual