Week 1: Getting Started

Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 1 set (10 reps)

Donkey Kicks 1 set (10 reps)
Monday Squat Pulses 1 set (10 reps)
Bridge 1 set (10 reps)
Tuesday Fire Hydrant 1 set ( 10 reps)
Lateral Lunge 1 set ( 10 reps)
Wednesday Squat 1 set ( 10 reps)
Thursday Sumo Bodyweight Jump Squat 1 set (10 reps)
Ab Bikes 1 set( 10 reps)
Friday On Side Hip Raises 1 set (10 reps)

Saturday

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Week 2
Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 1 set (15 reps)

Donkey Kicks 1 set (15 reps)
Monday Squat Pulses 1 set (15 reps)
Bridge 1 set (15 reps)
Tuesday Fire Hydrant 1 set ( 15 reps)
Lateral Lunge 1 set ( 15 reps)
Wednesday Squat 1 set ( 15 reps)
Thursday Sumo Bodyweight Jump Squat 1 set (15 reps)
Ab Bikes 1 set( 15 reps)
Friday On Side Hip Raises 1 set (15 reps)

Saturday

Week 3

Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 2 set (10 reps)

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 Monday Donkey Kicks 2 set (10 reps)
Squat Pulses 2 set (10 reps)
Tuesday Bridge 2 set (10 reps)
Fire Hydrant 2 set ( 10 reps)
Wednesday Lateral Lunge 2 set ( 10 reps)
Squat 2 set ( 10 reps)
Thursday
Sumo Bodyweight Jump Squat 2 set (10 reps)
Friday Ab Bikes 2 set( 10 reps)
On Side Hip Raises 2 set (10 reps)
Saturday

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Week 4
Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 2 set (10 reps)

Donkey Kicks 2 set (10 reps)
Monday Squat Pulses 2 set (10 reps)
Bridge 2 set (10 reps)
Tuesday Fire Hydrant 2 set ( 10 reps)
Lateral Lunge 2 set ( 10 reps)
Wednesday Squat 2 set ( 10 reps)
Thursday Sumo Bodyweight Jump Squat 2 set (10 reps)
Ab Bikes 2 set( 10 reps)
Friday On Side Hip Raises 2 set (10 reps)

Saturday

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Week 5
Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 3 set (10 reps)

Donkey Kicks 3 set (10 reps)
Monday Squat Pulses 3 set (10 reps)
Bridge 3 set (10 reps)
Tuesday Fire Hydrant 3 set ( 10 reps)
Lateral Lunge 3 set ( 10 reps)
Wednesday Squat 3 set ( 10 reps)
Thursday Sumo Bodyweight Jump Squat 3 set (10 reps)
Ab Bikes 3 set( 10 reps)
Friday On Side Hip Raises 3 set (10 reps)

Saturday

Days
Highlight your List your chosen Physical Activities (PA) Duration (time or number
chosen days of repetitions per PA)

Sunday Lunges 4 set (10 reps)

Donkey Kicks 4 set (10 reps)
Monday Squat Pulses 4 set (10 reps)
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 Tuesday Bridge 4 set (10 reps)
Fire Hydrant 4 set ( 10 reps)
Wednesday Lateral Lunge 4 set ( 10 reps)
Squat 4 set ( 10 reps)
Thursday
Sumo Bodyweight Jump Squat 4 set (10 reps)
Friday Ab Bikes 4 set( 10 reps)
On Side Hip Raises 4 set (10 reps)
Saturday
Week 6

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