Month 1 Daily challenge Repetition Remark (√) 0r (X)

Week 1

Day 1 Lunges 15 x
Day 2 Wall push up 15x
Day 3 Abs side bend 15x
Day 4 High knees (low impact) 15x
Day 5 Group exercise
Day 6 Step up 15x
Day 7 Plank 15x
Week 2

Day 1 Side kick (low impact) 15 x

Day 2 Punch 15x
Day 3 Forward leg swing 15x
Day 4 Lunges twist 15x
Day 5 Group exercise
Day 6 Forward leg swing 15x
Day 7 Lateral raise 15x
Week 3

Day 1 Lunges 30x

Day 2 Wall push up 30x
Day 3 Abs side bend 30x
Day 4 High knees (low impact) 30x
Day 5 Group exercise
Day 6 Step up 30x
Day 7 Plank 30x
Week 4

Day 1 V step 30x

Day 2 Punch 30x
Day 3 Forward leg swing 30x
Day 4 Lunges twist 30x
Day 5 Group exercise
Day 6 Forward leg swing 30x
Day 7 Lateral raise 30x
Month 2 Daily challenge Repetition Remark (√) 0r (X)
Week 1

Day 1 Biceps curl +heel touch 15 x

Day 2 V step 15x
Day 3 Sit up (low impact) 15x
Day 4 Jumping jack (low 15x
impact)
Day 5 Group exercise
Day 6 Side squat 15x
Day 7 High knee (high impact) 15x
Week 2

Day 1 Bicycle crunch 15x

Day 2 Wall squat 15x
Day 3 Glute bridge 15x
Day 4 Triceps curl 15x
Day 5 Group exercise
Day 6 Toe raise 15x
Day 7 Sprint 5 min
Week 3

Day 1 Biceps curl +heel touch 30x

Day 2 V step 30x
Day 3 Sit up (low impact) 30x
Day 4 Jumping jack 30x
Day 5 Group exercise
Day 6 Side squat 30x
Day 7 High knee (high impact) 30x
Week 4

Day 1 Bicycle crunch 30x

Day 2 Wall squat 30x
Day 3 Glute bridge 30x
Day 4 Triceps curl 30x
Day 5 Group exercise
Day 6 Toe raise 30x
Day 7 sprint 7minit
Month 3 Daily challenge Repetition Remark (√) 0r (X)
Week 1

Day 1 Lunges twist 15 x

Day 2 Mountain climber 15x
(lowimpact)
Day 3 Toe tap 15x
Day 4 Scissor kick 15x
Day 5 Group exercise
Day 6 Chest extension + side 15x
touch
Day 7 Sit up (high impact) 15x
Week 2

Day 1 Wall squat 40x

Day 2 Glute bridge 40x
Day 3 Triceps curl 40x
Day 4 Group exercise
Day 5 Toe raise 40x
Day 6 Bicycle crunch 40x
Day 7 Butt kick (low impact) 40x
Week 3

Day 1 Lunges twist 30x

Day 2 Mountain climber (low 30x
impact)
Day 3 Toe tap 30x
Day 4 Scissor kick 30x
Day 5 Group exercise
Day 6 Chest extension + side 30x
touch
Day 7 Sit up (high impact) 30x
Week 4

Day 1 Biceps curl +heel touch 40x

Day 2 V step 40x
Day 3 Sit up (low impact) 40x
Day 4 Jumping jack (high 40x
impact)
Day 5 Group exercise
Day 6 Side squat 40x
Day 7 High knee (high impact) 40x
Month 4 Daily challenge Repetition Remark (√) 0r (X)
Week 1

Day 1 Jump rope 15x

Day 2 Burpees 15x
Day 3 Reverse Crunch 15x
Day 4 Triceps dip 15x
Day 5 Group exercise
Day 6 Side heel touch crunch 15x
Day 7 Plank jack (low impact) 15x
Week 2

Day 1 Punch 15x

Day 2 Plank jack (high impact) 15x
Day 3 Mountain climber 15x
Day 4 Frog jump 15x
Day 5 Group exercise
Day 6 Butt kick (low impact) 15x
Day 7 Side to side chops 15x
Week 3

Day 1 Jump rope 30x

Day 2 Burpees 30x
Day 3 Reverse Crunch 30x
Day 4 Triceps dip 30x
Day 5 Group exercise
Day 6 Side heel touch crunch 30x
Day 7 Plank jack (low impact) 30x
Week 4

Day 1 Punch 30x

Day 2 Plank jack (high impact) 30x
Day 3 Mountain climber 30x
Day 4 Frog jump 30x
Day 5 Group exercise
Day 6 Butt kick (low impact) 30x
Day 7 Side to side chops 30x
Month 5 Daily challenge Repetition Remark (√) 0r (X)
Week 1

Day 1 Rusian twist 15 x

Day 2 Plank jack (high impact) 15 x
Day 3 Jumping jack (high 15 x
impact)
Day 4 Donkey kick 15 x
Day 5 Group exercise
Day 6 Crunch claps 15 x
Day 7 Butt kick (high impact) 15 x
Week 2

Day 1 Jump rope 45x

Day 2 Burpees 45x
Day 3 Crunch 45x
Day 4 Triceps dip 45x
Day 5 Group exercise
Day 6 Side heel touch crunch 45x
Day 7 Plank jack (low impact) 45x
Week 3

Day 1 Rusian twist 30x

Day 2 Plank jack (high impact) 30x
Day 3 Jumping jack (high 30x
impact)
Day 4 Donkey kick 30x
Day 5 Group exercise
Day 6 Crunch claps 30x
Day 7 Butt kick (high impact) 30x
Week 4

Day 1 Side plank 45x

Day 2 Plank jack (high impact) 45x
Day 3 Mountain climber (high 45x
impact)
Day 4 Frog jump 45x
Day 5 Group exercise 45x
Day 6 Butt kick (low impact) 45x
Day 7 Side to side chops 45x
Month 6 Daily challenge Repetition Remark (√) 0r (X)
Week 1

Day 1 Side kick 60x

Day 2 Punch 60x
Day 3 Forward leg swing 60x
Day 4 Split squat 60x
Day 5 Group exercise
Day 6 Forward leg swing 60x
Day 7 Lateral raise 60x
Week 2

Day 1 Lunges twist 60x

Day 2 Mountain climber (low 60x
impact)
Day 3 Toe tap 60x
Day 4 Scissor kick 60x
Day 5 Group exercise
Day 6 Chest extension + side 60x
touch
Day 7 Sit up (high impact) 60x
Week 3

Day 1 Side plank 60x

Day 2 Plank jack (high impact) 60x
Day 3 Mountain climber (high 60x
impact)
Day 4 Frog jump 60x
Day 5 Group exercise
Day 6 Butt kick (low impact) 60x
Day 7 Side to side chops 60x
Week 4

Day 1 Rusian twist 60x

Day 2 Plank jack (high impact) 60x
Day 3 Jumping jack (high 60x
impact)
Day 4 Donkey kick 60x
Day 5 Group exercise
Day 6 Crunch claps 60x
Day 7 Butt kick (high impact) 60x