Week 1 Rest on Wednesday, Saturday and Sunday or participate in active recovery such as team sports, yoga or walking. Workout 1 (Monday): Interval Running Interval running workout: 1. 1-mile walk/light jog 2. 3 minutes at 80% effort 3. 3 minutes at recovery pace 4. 2 minutes at 80% effort 5. 2 minutes at recovery pace 6. 3 minutes at 80% effort 7. 1-mile walk or light jog Workout 2 (Tuesday): Total Body Resistance Training 1. Dumbbell Bench Press (2 sets of 10 reps) 2. Dumbbell Bent Over Row (2 sets of 10 reps per side) 3. Split Squats (2 sets of 10 reps per side) 4. Tricep Extensions (2 sets of 12 reps) 5. Farmer’s Walk (20 yards) Workout 3 (Thursday): Cardio (As Many Sets as Possible in 30 Mins) 1. Run or jog for 400 meters 2. Jump squats (12 reps) 3. Walking lunges (1 set / 12 reps per side) Workout 4 (Friday): (Perform 3 Rounds) 1. Pull Ups (As many as possible, or hang from the bar for as long as possible) 2. Pushups (3 sets of 4 reps) 3. Burpees (1 set of 10 reps) 4. Mountain Climbers (1 set of 10 reps) 5. V-Ups (1 set of 10 reps) Week 2 Rest on Wednesday, Saturday and Sunday or participate in active recovery such as team sports, yoga or walking. Workout 1 (Monday): Interval Running Interval running workout: 1. 1-mile walk/light jog 2. 4 minutes at 80% effort 3. 3 minutes at recovery pace 4. 2 minutes at 80% effort 5. 2 minutes at recovery pace 6. 4 minutes at 80% effort 7. 1-mile walk or light jog Workout 2 (Tuesday): Total Body Resistance Training 1. Dumbbell Bench Press (2 sets of 10 reps) 2. Dumbbell Bent Over Row (2 sets of 10 reps per side) 3. Split Squats (2 sets of 10 reps per side) 4. Tricep Extensions (2 sets of 12 reps) 5. Farmer’s Walk (20 yards) 6. Pull Ups (2 sets of as many as possible, or hang from the bar for as long as possible) Workout 3 (Thursday): Cardio (As Many Sets as Possible in 30 Mins) 1. Run or jog for 400 meters 2. Jump squats (12 reps) 3. Walking lunges (1 set / 12 reps per side) Workout 4 (Friday): (Perform 3 Rounds) 1. Pull Ups (As many as possible, or hang from the bar for as long as possible) 2. Pushups (3 sets of 8 reps) 3. Burpees (1 set of 15 reps) 4. Mountain Climbers (1 set of 15 reps) 5. V-Ups (1 set of 10 reps) Week 3 Rest on Wednesday, Saturday and Sunday or participate in active recovery such as team sports, yoga or walking. Workout 1 (Monday): Interval Running Interval running workout: 1. 1-mile walk/light jog 2. 4 minutes at 80% effort 3. 3 minutes at recovery pace 4. 2 minutes at 80% effort 5. 2 minutes at recovery pace 6. 4 minutes at 80% effort 7. 3 minutes at recovery pace 8. 2 minutes at 80% effort 9. 1-mile walk or light jog Workout 2 (Tuesday): Total Body Resistance Training (Increase Weights by 10%) 1. Dumbbell Bench Press (2 sets of 10 reps) 2. Dumbbell Bent Over Row (2 sets of 10 reps per side) 3. Split Squats (2 sets of 10 reps per side) 4. Tricep Extensions (2 sets of 12 reps) 5. Farmer’s Walk (20 yards) 6. Pull Ups (2 sets of as many as possible, or hang from the bar for as long as possible) Workout 3 (Thursday): Cardio (As Many Sets as Possible in 40 Mins) 1. Run or jog for 400 meters 2. Jump squats (12 reps) 3. Walking lunges (1 set / 12 reps per side) Workout 4 (Friday): (Perform 3 Rounds) 1. Pull Ups (As many as possible, or hang from the bar for as long as possible) 2. Pushups (3 sets of 10 reps) 3. Burpees (1 set of 20 reps) 4. Mountain Climbers (1 set of 20 reps) 5. V-Ups (1 set of 15 reps) Week 4 Rest on Wednesday, Saturday and Sunday or participate in active recovery such as team sports, yoga or walking. Workout 1 (Monday): Interval Running Interval running workout: 1. 1-mile walk/light jog 2. 4 minutes at 80% effort 3. 3 minutes at recovery pace 4. 2 minutes at 80% effort 5. 2 minutes at recovery pace 6. 4 minutes at 80% effort 7. 3 minutes at recovery pace 8. 2 minutes at 80% effort 9. 1-mile walk or light jog Workout 2 (Tuesday): Total Body Resistance Training 1. Dumbbell Bench Press (3 sets of 10 reps) 2. Dumbbell Bent Over Row (3 sets of 10 reps per side) 3. Split Squats (3 sets of 10 reps per side) 4. Tricep Extensions (3 sets of 12 reps) 5. Farmer’s Walk (30 yards) 6. Pull Ups (3 sets of as many as possible, or hang from the bar for as long as possible) Workout 3 (Thursday): Cardio (As Many Sets as Possible in 45 Mins) 1. Run or jog for 400 meters 2. Jump squats (12 reps) 3. Walking lunges (1 set / 12 reps per side) Workout 4 (Friday): (Perform 3 Rounds) 1. Pull Ups (As many as possible, or hang from the bar for as long as possible) 2. Pushups (3 sets of 12 reps) 3. Burpees (1 set of 25 reps) 4. Mountain Climbers (1 set of 25 reps) 5. V-Ups (1 set of 15 reps)