Required time to complete level: 8 Weeks
NOTE: You will find the exercises on the exercises page
These exercises should be practiced 3 times a week resting one day (at least) between exercises, for example, Monday, Wednesday and Friday.
Week 1
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 6 times per leg
rest 40 seconds
Bulgarian Split Squats 6 times per leg
rest 40 seconds
Bulgarian Split Squats 6 times per leg
rest 40 seconds
Week 2
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 8 times per leg
rest 40 seconds
Bulgarian Split Squats 8 times per leg
rest 40 seconds
Bulgarian Split Squats 8 times per leg
rest 40 seconds
Week 3
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 10 times per leg
rest 40 seconds
Bulgarian Split Squats 10 times per leg
rest 40 seconds
Bulgarian Split Squats 10 times per leg
rest 40 seconds
Week 4
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 12 times per leg
rest 40 seconds
Bulgarian Split Squats 12 times per leg
rest 40 seconds
Bulgarian Split Squats 12 times per leg
rest 40 seconds
Week 5
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 14 times per leg
rest 40 seconds
Bulgarian Split Squats 14 times per leg
rest 40 seconds
Bulgarian Split Squats 14 times per leg
rest 40 seconds
Week 6
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 16 times per leg
rest 40 seconds
Bulgarian Split Squats 16 times per leg
rest 40 seconds
Bulgarian Split Squats 16 times per leg
rest 40 seconds
Week 7
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 18 times per leg
rest 40 seconds
Bulgarian Split Squats 18 times per leg
rest 40 seconds
Bulgarian Split Squats 18 times per leg
rest 40 seconds
Week 8
Jumping jacks (3 minutes)
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Jump Squats 20 times
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Curtsy Lunge 20 times per leg
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Standing Calf Raises 20 times
rest 40 seconds
Bulgarian Split Squats 20 times per leg
rest 40 seconds
Bulgarian Split Squats 20 times per leg
rest 40 seconds
Bulgarian Split Squats 20 times per leg
rest 40 seconds
Questions? Use comment box.