6 Week Exercise Program - WEEK 1

Morning Afternoon Evening

SUNDAY Rest Day

MONDAY

RUN

00-10 Warm-up jog

10-40 800m repeats

-- 6 min intervals (run, rest)

40-50 Calisthetics

-- 2 min max effort for each: Pushups, Bicycle

crunches, Lunges, Wide-grip Pushups, Leg Lifts

50-60 Cool-down jog

CHEST/CORE

00-05 Dynamic Stretching

05-11 Superset 1

-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts)

11-14 Rest

14-20 Superset 2

-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks)

20-23 Rest

23-29 Superset 3

-- 3x (1 min Standard Pushups, 1 min Plank)

29-32 Rest

32-40 Static Stretching

TUESDAY Rest Day

WEDNESDAY

RUN

00-10 Warm-up jog

10-40 1 mile repeats

-- 10 min intervals (run, rest)

40-50 Calisthetics

-- 2 min max effort for each: Pullups, Star Plank,

Superman, Flutter Kicks, Chin-ups

50-60 Cool-down jog

BACK/CORE

00-05 Dynamic Stretching

05-11 Superset 1

-- 3x (1 min Pullups[assisted?], 1 min Ab Rollouts)

11-14 Rest

14-20 Superset 2

-- 3x (1 min Inverted Rows, 1 min Star Plank)

20-23 Rest

23-29 Superset 3

-- 3x (1 min Superman, 1 min Bicycles)

29-32 Rest

32-40 Static Stretching

THURSDAY Rest Day

FRIDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-19 Circuit 1

-- 1 min exercise, 30 sec rest: Tuck Jumps, Squats,

Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift

19-23 Rest

23-32 Circuit 2

-- 1 min exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, High Knees, Standard Lunges

32-36 Rest

36-40 Burnouts

-- 1 min each, no rest: Pushups, Situps, Squats,

Burpees

40-50 Static Stretching

RUN

00-05 Dynamic Stretching

05-45 Endurance Run @ 70% Effort

45-55 Stretch

SATURDAY Rest Day

6 Week Exercise Program - WEEK 2

Morning Afternoon EveningSUNDAY Rest Day

MONDAY

RUN

00-10 Warm-up jog

10-38 400m repeats

-- 3.5 min intervals (run, rest)

38-48 Calisthetics

-- 2 min max effort for each: Pullups, Star Plank,

Superman, Flutter Kicks, Chin-ups

48-55 Cool-down jog

55-60 Stretch

BACK/CORE

00-05 Dynamic Stretching

05-11 Superset 1

-- 3x (1 min Pullups[assisted?], 1 min Ab Rollouts)

11-14 Rest

14-20 Superset 2

-- 3x (1 min Inverted Rows, 1 min Star Plank)

20-23 Rest

23-29 Superset 3

-- 3x (1 min Superman, 1 min Bicycles)

29-32 Rest

32-40 Static Stretching

TUESDAY Rest Day

WEDNESDAY

RUN

00-10 Warm-up jog

10-15 Dynamic Stretching

15-31 HIIT Workout

-- 8x (30 sec @ 100% effort, 90 sec light jog)

31-35 Rest

35-50 Pace Run

-- Maintain 80% goal pace for full 15 minutes

50-55 Cool-down jog

55-60 Stretch

CHEST/CORE

00-05 Dynamic Stretching

05-11 Superset 1

-- 3x (1 min Standard Pushups, 1 min Leg Lifts)

11-14 Rest

14-20 Superset 2

-- 3x (1 min Close-grip Pushups, 1 min Flutter Kicks)

20-23 Rest

23-29 Superset 3

-- 3x (1 min Wide-grip Pushups, 1 min Plank)

29-32 Rest

32-40 Static Stretching

THURSDAY Rest Day

FRIDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-19 Circuit 1

-- 1 min exercise, 30 sec rest: Squat jumps, Lunges,

Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift

19-23 Rest

23-32 Circuit 2

-- 1 min exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, Squats, High Knees

32-36 Rest

36-40 Burnouts

-- 1 min each, no rest: Pushups, Situps, Squats,

Burpees

40-50 Static Stretching

RUN

00-05 Dynamic Stretching

05-45 Endurance Run @ 70% Effort

45-55 Stretch

SATURDAY Rest Day

6 Week Exercise Program - WEEK 3

Morning Afternoon EveningSUNDAY Rest Day

MONDAY

RUN

00-05 Dynamic Stretching

05-45 Endurance Run @ 80% Effort

45-55 Stretch

CHEST/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts, 1 min

Burpees, 1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks, 1

min Standard Pushups, 1 min rest)

32-35 Rest

35-38 Star Plank to failure, Standard Plank for remainder

38-40 Rest

40-45 Static Stretching

TUESDAY Rest Day

WEDNESDAY

RUN

00-10 Warm-up jog

10-37 1 mile repeats

-- 9 min intervals (run, rest)

37-40 Rest

40-50 Calisthetics

-- 2 min max effort for each: Pullups, Star Plank,

Superman, Flutter Kicks, Chin-ups

50-60 Cool-down jog

BACK/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman

1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min

Superman, 1 min rest)

32-35 Rest

35-40 Static Stretching

THURSDAY Rest Day

FRIDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-22 Circuit 1

-- 90 sec exercise, 30 sec rest: Tuck Jumps, Squats,

Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift

22-26 Rest

26-38 Circuit 2

-- 90 sec exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, Standard Lunges, High Knees

38-42 Rest

42-46 Burnouts

-- 1 min each, no rest: Pushups, Situps, Squats,

Burpees

46-55 Static Stretching

SATURDAY Rest Day

6 Week Exercise Program - WEEK 4

Morning Afternoon EveningSUNDAY Rest Day

MONDAY

RUN

00-10 Warm-up jog

10-37.5 800m repeats

-- 5.5 min intervals (run, rest)

37.5-40 Rest

40-48 200m repeats

-- 2 min intervals (run, rest)

48-52 Burnouts

-- 1 min each, no rest: Pushups, Situps, Squats,

Burpees

52-60 Cool-down jog

BACK/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman

1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min

Superman, 1 min rest)

32-35 Rest

35-40 Static Stretching

TUESDAY Rest Day

WEDNESDAY

RUN

00-05 Dynamic Stretching

05-40 Endurance Run @ 90% Effort

40-50 Stretch

CHEST/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts, 1 min

Burpees, 1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks, 1

min Standard Pushups, 1 min rest)

32-35 Rest

35-38 Star Plank to failure, Standard Plank for remainder

38-40 Rest

40-45 Static Stretching

THURSDAY Rest Day

FRIDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-22 Circuit 1

-- 90 sec exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, Standard Lunges, High Knees

22-26 Rest

26-38 Circuit 2

-- 90 sec exercise, 30 sec rest: Tuck Jumps, Pistol

Squats, Frog jumps, Side Lunges, Burpees, 1-Leg

Deadlift

38-42 Rest

42-46 Burnouts

-- 1 min each, no rest: Pushups, Situps, Squats,

Burpees

46-55 Static StretchingSATURDAY Rest Day

6 Week Exercise Program - WEEK 5

Morning Afternoon EveningSUNDAY Rest Day

MONDAY

RUN

00-10 Warm-up jog

10-38 1000m repeats

-- 7 min intervals (run, rest)

38-48 Calisthetics

-- 2 min max effort for each: Pushups, Bicycle

crunches, Lunges, Wide-grip Pushups, Leg Lifts

48-55 Cool-down jog

CHEST/CORE

00-05 Dynamic Stretching

05-20 Superset 1

-- 3x (1 min Spartan Pushups, 1 min Scissor Kicks, 1 min

Burpees, 1 min Flutter Kicks, 1 min rest)

20-24 Rest

24-39 Superset 2

-- 3x (1 min Close-grip Pushups, 1 min Ab Rollouts, 1

min Wide-grip Pushups, 1 min Bicycles, 1 min rest)

39-43 Rest

43-47 Superset 3

-- 1x (1 min Burpees, 1 min Crunches, 1 min Standard

Pushups, 1 min Squat Jumps)

47-50 Rest

50-60 Static Stretching

TUESDAY Rest Day

WEDNESDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-25 Circuit 1

-- 2 min exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, Standard Lunges, High Knees

25-28 Rest

28-43 Circuit 2

-- 2 min exercise, 30 sec rest: Tuck Jumps, Pistol

Squats, Frog jumps, Side Lunges, Burpees, 1-Leg

Deadlift

43-46 Rest

46-48 Burnouts

-- 2 min each, no rest: Pushups, Situps

48-53 Cool-down Jog

53-60 Static StretchingTHURSDAY Rest Day

FRIDAY

RUN

00-10 Warm-up jog

10-40 800m repeats

-- 5 min intervals (run, rest)

40-45 100m Striders (All-out Sprint, Long Strides)

-- 40 sec intervals

45-55 Cool-down jog

BACK/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman

1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min

Superman, 1 min rest)

32-35 Rest

35-40 Burnouts (to failure)

-- Pullups, Inverted Rows, Pushups, Ab Rollouts

40-50 Static Stretching

SATURDAY Rest Day

6 Week Exercise Program - WEEK 6

Morning Afternoon EveningSUNDAY Rest Day

MONDAY

RUN

00-10 Warm-up jog

10-34 400m repeats

-- 3 min intervals (run, rest)

34-38 Calisthetics

-- 2 min max effort for each: Spartan Pushups, Star Plank,

Standard Pushups, Flutter Kicks

38-42 Rest

42-47 100m Striders

47-55 Cool-down Jog

55-60 Stretch

CHEST/CORE

00-05 Dynamic Stretching

05-20 Superset 1

-- 3x (1 min Spartan Pushups, 1 min Scissor Kicks, 1 min

Burpees, 1 min Flutter Kicks, 1 min rest)

20-24 Rest

24-39 Superset 2

-- 3x (1 min Close-grip Pushups, 1 min Ab Rollouts, 1

min Wide-grip Pushups, 1 min Bicycles, 1 min rest)

39-43 Rest

43-47 Superset 3

-- 1x (1 min Burpees, 1 min Crunches, 1 min Standard

Pushups, 1 min Squat Jumps)

47-50 Rest

50-60 Static Stretching

TUESDAY Rest Day

WEDNESDAY

LEGS/CAL. CARDIO

00-05 Warm-up jog

05-10 Dynamic Stretching

10-25 Circuit 1

-- 2 min exercise, 30 sec rest: Jump-switch Lunges,

Jumping Jacks, Glute Bridges (6x 10sec), Mountain

Climbers, Standard Lunges, High Knees

25-28 Rest

28-43 Circuit 2

-- 2 min exercise, 30 sec rest: Tuck Jumps, Pistol

Squats, Frog jumps, Side Lunges, Burpees, 1-Leg

Deadlift

43-46 Rest

46-48 Burnouts

-- 2 min each, no rest: Pushups, Situps

48-53 Cool-down Jog

53-60 Static StretchingTHURSDAY Rest Day

FRIDAY

RUN

00-10 Warm-up jog

10-40 800m repeats

-- 5 min intervals (run, rest)

40-45 100m Striders (All-out Sprint, Long Strides)

-- 40 sec intervals

45-55 Cool-down jog

BACK/CORE

00-05 Dynamic Stretching

05-17 Superset 1

-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman

1 min rest)

17-20 Rest

20-32 Superset 2

-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min

Superman, 1 min rest)

32-35 Rest

35-40 Burnouts (to failure)

-- Pullups, Inverted Rows, Pushups, Ab Rollouts

40-50 Static Stretching

SATURDAY Rest Day