Home Workout Plan

The below chart provides a daily guide for your workouts. It is absolutely important you try your best to complete each task on the given day. Remember To Do means at
some point during the day you need to have this done. Underneath the Workout Plan are exercises for each section mentioned e.g
S. Stretch you will find an exercise box below the table guide that contain all S. Stretch exercises and instructions.
For the first 10 days (pink boxes) a detox made up of natural products is recommended. After the detox aim to eat clean, lean proteins, fruits, vegetables, grains and good
fats. Be sure to drink sufficient water daily and natural weight loss products like herbal tea for example.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 Wake: Core A 2 Wake: Core A 3 Wake: Core A 4 5 Wake: Core A 6 Wake: Core A

Workout: D. Stretch To Do: S. Stretch Workout: D. Stretch To Do: S. Stretch Workout: D. Stretch Workout: D. Stretch
Cardio Cardio Cardio Cardio
S. Stretch S. Stretch S. Stretch S. Stretch
Bf. Bed: Body Work Bf. Bed: Body Work
S. Stretch S. Stretch

7 Wake: Core A 8 Wake: Core A 9 Wake: Core A 10 Wake: Core A 11 12 Wake: Core B 13 Wake: Core B

To Do: S. Stretch Workout: D. Stretch To Do: S. Stretch Workout: D. Stretch To Do: S. Stretch Workout: D. Stretch Workout: D. Stretch
Cardio Cardio Cardio Anaerobic
S. Stretch S. Stretch S. Stretch Cardio
Bf. Bed: Body Work Bf. Bed: Body Work Bf. Bed: Body Work S. Stretch
S. Stretch S. Stretch S. Stretch *Anaerobic sessions
start tomorrow
14 Wake: Core B 15 16 Wake: Core B 17 Wake: Core B 18 Wake: Core B 19 20 Wake: Core B

Workout: D. Stretch Workout: D. Stretch Workout: D. Stretch Workout: D. Stretch Workout: D. Stretch
Cardio Anaerobic Bf. Bed: Body Work Anaerobic To Do: S. Stretch Anaerobic S. Stretch
S. Stretch Cardio S. Stretch Cardio S. Stretch
S. Stretch S. Stretch
Bf. Bed: Body Work

21 Wake: Core B 22 23 Wake: Core B 24 Wake: Core B 25 Wake: Core B 26 27 Wake: Core B

To Do: D. Stretch Workout: D. Stretch Workout: D. Stretch Workout: D. Stretch Workout: D. Stretch
Body Work Anaerobic Bf. Bed: Body Work Anaerobic To Do: S. Stretch S. Stretch Anaerobic
S. Stretch Cardio S. Stretch Cardio Cardio
S. Stretch S. Stretch Bf. Bed: Body Work S. Stretch

28 Wake: Core B 29 30 Wake: Core B 31 Wake: Core B

To Do: D. Stretch Workout: D. Stretch Workout: D. Stretch

Body Work Anaerobic Bf. Bed: Body Work Anaerobic
S. Stretch Cardio S. Stretch Cardio
S. Stretch S. Stretch
 Core A Core B Body Work Anaerobic
Toe Touches Reverse Crunches UPPER Chest Press Jacks
Full Sit Ups V Up Hold Pushups Squat Jacks
Knee Reach V Up Dips Blast Offs
Plank Toe Taps Plank Row Mountain Climbers
Bicycle Superman Band Bicep Curls Sprints
Flutter Kick Obliques Band Shoulder Press Burpees
Leg Raises Plank knee to elbow Band Upright Rows Bear Crawl
In & out Oblique Crunches Band Upright Chest Skaters
Crab Toe Touch Jump Twist Press Jump Squats
Obliques ** Do core stretches before starting Band Bend Over Row Jump Split Squat
** Choose 2 Ex from Core A & B and 2 each LOWER
Russian Twist Jumping Jacks
from Core A & B Obliques
Side Plank Crunch **Complete 25 secs of each Ex. for 3 rounds Squats Step Ups
Standing Elbow to knee **Ex should be rotated through the week Glute Raises **Choose 4 Ex and
Calf raises complete each one for 40
Laying Elbow to knee Cardio secs. Perform 5 rounds
Alternating Crunch Lunges **Ex should be rotated
Jump Rope + (10 mins), (10 mins)
** Do core stretches before Hip Raises through the week
starting Stair Master (15 mins), (15 mins)
Band Kickbacks S. Stretch
** Choose 3 Ex from Core A Rower (15 mins), (15 mins)
& 2 from Obliques
Band Romanian Calf
Elliptical (20 mins), (25 mins)
**Complete 25 secs of each Deadlifts Hamstrings
Run (20 mins), (25 mins)
Ex. for 3 rounds Single Leg Step Ups Quads
**Ex should be rotated Bicycle (20 mins), (25 mins) **Choose 2 Ex from UPPER Hips
through the week Hills (15 mins), (25 mins) **Choose 3 Ex from LOWER
** Up to day 12 choose any 2 Ex to be **Perform each Ex for 25 Glutes
performed at low to medium intensity secs, do 3 rounds Back
using times from the 1st column **Ex should be rotated Shoulders
** From day 13 choose 1 Ex to be through the week ** Hold each stretch for 25 secs
performed at medium to high intensity
from the 2nd column.
**Ex should be rotated through the
week
Core Stretches
D. Stretch
Side Bends
15 Squats
Wide Leg Toe Reach
Lunge with Twist
Childs Pose
Single Leg Straight Leg Toe
Cobra
Touch
One Arm Camel
Quad Stretch
**Perform before
Knee to Chest
Core Ex
Left Right Lateral Lunge
Shoulder stretch
Neck
** Mark 20m out. Start at one end
and move to the other while
doing the exercise.