Complete each cycle only once per day, then do your designated cardio for the week only on workout days. You should rest completely each weekend.
Monday
- 10 Squats
- 10 Second Plank
- 10 Crunches
- 10 Jumping Jacks
- 10 Lunges
- 10 Second Wall Sit
- 10 Sit Ups
- 10 Butt Kicks
- 10 Push Ups
Tuesday
- 20 Squats
- 20 Second Plank
- 20 Crunches
- 20 Jumping Jacks
- 20 Lunges
- 20 Second Wall Sit
- 20 Sit Ups
- 20 Butt Kicks
- 20 Push Ups
Wednesday
- 30 Squats
- 30 Second Plank
- 30 Crunches
- 30 Jumping Jacks
- 30 Lunges
- 30 Second Wall Sit
- 30 Sit Ups
- 30 Butt Kicks
- 30 Push Ups
Thursday
- 40 Squats
- 40 Second Plank
- 40 Crunches
- 40 Jumping Jacks
- 40 Lunges
- 40 Second Wall Sit
- 40 Sit Ups
- 40 Butt Kicks
- 40 Push Ups
Friday
- 50 Squats
- 50 Second Plank
- 50 Crunches
- 50 Jumping Jacks
- 50 Lunges
- 50 Second Wall Sit
- 50 Sit Ups
- 50 Butt Kicks
- 50 Push Ups
Saturday
- REST
Sunday
- REST
Cardio (by week): Repeat for the amount of times listed beside each interval. Only do on WEEKDAYS before your daily workout.
- 30 second sprint, 30 second jog (3x)
- 35 second sprint, 45 second jog (4x)
- 45 second sprint, 60 second jog (5x)
- 50 second sprint, 45 second jog (6x)
- 55 second sprint, 30 second jog (7x)
- 60 second sprint, 45 second jog (8x)
- 60 second sprint, 45 second jog (9x)
- 65 second sprint, 60 second jog (10x)
- 65 second sprint, 60 second jog (10x)
- 60 second sprint, 45 second jog (9x)
- 60 second sprint, 45 second jog (8x)
- 55 second sprint, 30 second jog (7x)
- 50 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (5x)
- 35 second sprint, 45 second jog (4x)
- 30 second sprint, 30 second jog (3x)
Source: http://diaryofafitmommy.com/
