To make the plan more challenging during this last week, try increasing the reps by three to five and the timed exercises by 10 seconds. Those upticks aren't reflected here, since it depends on how many you were able to do leading up to this point.
Monday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
Tuesday: Bodyweight Strength Circuit
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Reverse lunge: Do three sets of 10 to 12 reps per leg.
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Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
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Squats: Do 15 to 20 reps.
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Step-ups: Using a step stool, complete 10 to 12 reps per leg.
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Crunches: Do three sets of 12 to 15 reps.
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Scissor abs: Do three sets of 8 to 10 reps per side.
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Plank: Hold for 30 to 45 seconds; repeat three times.
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Push-ups: Do three sets of 10 to 20 reps each.
Wednesday: Rest
Thursday: Bodyweight Interval Circuit
Do each move for the length of time listed, resting for 15 seconds between each exercise.
Friday: Strength Endurance Circuit
After completing one set of each exercise, rest for 90 seconds, then repeat twice more.
Saturday: Rest
Sunday: Bodyweight Strength Circuit
-
Reverse lunge: Do three sets of 10 to 12 reps per leg.
-
Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
-
Squats: Do 15 to 20 reps.
-
Step-ups: Using a step stool, complete 10 to 12 reps per leg.
-
Crunches: Do three sets of 12 to 15 reps.
-
Scissor abs: Do three sets of 8 to 10 reps per side.
-
Plank: Hold for 30 to 45 seconds; repeat three times.
-
Push-ups: Do three sets of 10 to 20 reps each.