Week one 

Day one- Cardio

This workout consists of nine exercises with each exercise being done for thirty seconds with a fifteen second rest. Each exercise will be done for three sets.

Day two- Resistance training

This workout works the full body and consists of eight exercises with repetitions of 8-12. Each exercise will be completed for three sets with a rest of thirty seconds between each set.

Day Three- Mobility

This workout focuses on lower body mobility and consist of 10 exercises/stretches. Each exercise will be completed three times with reps and or seconds held determined.

Week Two

Day one-Cardio

This workout consists of seven exercises with each being done for thirty seconds with a fifteen second rest completed for three sets.

Day two- Resistance training (household items only)

This workout is done with items you would find in your house. It consists of seven exercises with repetitions of 8-12 completed for three sets. There is thirty seconds rest between each set.

Day three- Upper Body

This workout focuses on upper body mobility. It consists of 9 exercises/stretches with each being completed three times with reps and or seconds held to be determined.

Week Three

Day one-Cardio

This workout consists of ten exercises with each being ran through three times with a 15 second rest.

Day two- Resistance

This workout consists of eight exercises with repetitions of 8-12. Each exercise will be completed for three sets with a rest of thirty seconds between each set.

Day three- Explosive lower body (fan favorite)

This workout focuses on explosive movements and incorporates plyometrics(jumping). This workout consists of seven exercises with each with repetitions from 5-8 completed with sets from 3-5.

Week Four

Day one-Calisthenics (fan favorite)

This workout works the full body with only body weight exercises being done. It consists of repetitions of 6-12 and each is completed for three sets.

Day two-Resistance (lower body)

This workout consists of eight exercises. This is a superset workout with a total of four supersets. Each exercise will be completed for three sets for 8-12 repetitions or for thirty seconds.

Day three- Resistance (upper body)

This workout consists of eight exercises. This is a superset workout with a total of four supersets. Each exercise will be completed for three sets for 8-12 repetitions.