| JANUARY | ||||||
| SUN | MON | TUE | WED | THU | FRI | SAT |
| 01 |
02 Push ups 05 D Push ups 10 Step 05 mnt Rowing 05 mnt Plank 10 sec |
03 Push ups 05 D Push ups 11 Step 05 mnt Rowing 05 mnt Plank 10 sec |
04 Push ups 05 D Push ups 12 Step 05 mnt Rowing 05 mnt Plank 10 sec |
05 Push ups 05 D Push ups 13 Step 05 mnt Rowing 05 mnt Plank 10 sec |
06 Push ups 05 D Push ups 14 Step 05 mnt Rowing 05 mnt Plank 10 sec |
07 Push ups 05 D Push ups 15 Step 05 mnt Rowing 05 mnt Plank 10 sec |
| 08 |
09 Push ups 06 D Push ups 16 Step 06 mnt Rowing 06 mnt Plank 15 sec |
10 Push ups 06 D Push ups 17 Step 06 mnt Rowing 06 mnt Plank 15 sec |
11 Push ups 06 D Push ups 18 Step 06 mnt Rowing 06 mnt Plank 15 sec |
12 Push ups 06 D Push ups 19 Step 06 mnt Rowing 06 mnt Plank 15 sec |
13 Push ups 06 D Push ups 20 Step 06 mnt Rowing 06 mnt Plank 15 sec |
14 Push ups 06 D Push ups 21 Step 06 mnt Rowing 06 mnt Plank 15 sec |
| 15 |
16 Push ups 07 D Push ups 22 Step 07 mnt Rowing 07 mnt Plank 20 sec |
17 Push ups 07 D Push ups 23 Step 07 mnt Rowing 07 mnt Plank 20 sec |
18 Push ups 07 D Push ups 24 Step 07 mnt Rowing 07 mnt Plank 20 sec |
19 Push ups 07 D Push ups 25 Step 07 mnt Rowing 07 mnt Plank 20 sec |
20 Push ups 07 D Push ups 26 Step 07 mnt Rowing 07 mnt Plank 20 sec |
21 Push ups 07 D Push ups 27 Step 07 mnt Rowing 07 mnt Plank 20 sec |
| 22 |
23 Push ups 08 D Push ups 28 Step 08 mnt Rowing 08 mnt Plank 25 sec |
24 Push ups 08 D Push ups 29 Step 08 mnt Rowing 08 mnt Plank 25 sec |
25 Push ups 08 D Push ups 30 Step 08 mnt Rowing 08 mnt Plank 25 sec |
26 Push ups 08 D Push ups 31 Step 08 mnt Rowing 08 mnt Plank 25 sec |
27 Push ups 08 D Push ups 32 Step 08 mnt Rowing 08 mnt Plank 25 sec |
28 Push ups 08 D Push ups 33 Step 08 mnt Rowing 08 mnt Plank 25 sec |
| 29 |
30 Push ups 09 D Push ups 34 Step 09 mnt Rowing 09 mnt Plank 30 sec |
31 Push ups 09 D Push ups 35 Step 09 mnt Rowing 09 mnt Plank 30 sec |
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FEBRUARY |
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| SUN | MON | TUE | WED | THU | FRI | SAT |
|
01 Push ups 09 D Push ups 36 Step 09 mnt Rowing 09 mnt Plank 30 sec |
02 Push ups 09 D Push ups 37 Step 09 mnt Rowing 09 mnt Plank 30 sec |
03 Push ups 09 D Push ups 38 Step 09 mnt Rowing 09 mnt Plank 30 sec |
04 Push ups 09 D Push ups 39 Step 09 mnt Rowing 09 mnt Plank 30 sec |
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| 05 |
06 Push ups 10 D Push ups 40 Step 10 mnt Rowing 10 mnt Plank 35 sec |
07 Push ups 10 D Push ups 41 Step 10 mnt Rowing 10 mnt Plank 35 sec |
08 Push ups 10 D Push ups 42 Step 10 mnt Rowing 10 mnt Plank 35 sec |
09 Push ups 10 D Push ups 43 Step 10 mnt Rowing 10 mnt Plank 35 sec |
10 Push ups 10 D Push ups 44 Step 10 mnt Rowing 10 mnt Plank 35 sec |
11 Push ups 10 D Push ups 45 Step 10 mnt Rowing 10 mnt Plank 35 sec |
| 12 |
13 Push ups 11 D Push ups 46 Step 11 mnt Rowing 11 mnt Plank 40 sec |
14 Push ups 11 D Push ups 47 Step 11 mnt Rowing 11 mnt Plank 40 sec |
15 Push ups 11 D Push ups 48 Step 11 mnt Rowing 11 mnt Plank 40 sec |
16 Push ups 11 D Push ups 49 Step 11 mnt Rowing 11 mnt Plank 40 sec |
17 Push ups 11 D Push ups 50 Step 11 mnt Rowing 11 mnt Plank 40 sec |
18 Push ups 11 D Push ups 50 Step 11 mnt Rowing 11 mnt Plank 40 sec |
| 19 |
20 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
21 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
22 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
23 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
24 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
25 Push ups 12 D Push ups 50 Step 12 mnt Rowing 12 mnt Plank 45 sec |
| 26 |
27 Push ups 13 D Push ups 50 Step 13 mnt Rowing 13 mnt Plank 50 sec |
28 Push ups 13 D Push ups 50 Step 13 mnt Rowing 13 mnt Plank 50 sec |
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MARCH |
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01 Push ups 13 D Push ups 50 D pull ups 35 B pull ups 23 |
02 Push ups 13 D Push ups 50 D pull ups 36 B pull ups 24 |
03 Push ups 13 D Push ups 50 D pull ups 37 B pull ups 25 |
04 Push ups 13 D Push ups 50 D pull ups 38 B pull ups 26 |
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05 |
06 Push ups 14 D Push ups 50 D pull ups 39 B pull ups 27 |
07 Push ups 14 D Push ups 50 D pull ups 40 B pull ups 28 |
08 Push ups 14 D Push ups 50 D pull ups 41 B pull ups 29 |
09 Push ups 14 D Push ups 50 D pull ups 42 B pull ups 30 |
10 Push ups 14 D Push ups 50 D pull ups 43 B pull ups 31 |
11 Push ups 14 D Push ups 50 D pull ups 44 B pull ups 32 |
| 12 |
13 Push ups 15 D Push ups 50 D pull ups 45 B pull ups 33 |
14 Push ups 15 D Push ups 50 D pull ups 46 B pull ups 34 |
15 Push ups 15 D Push ups 50 D pull ups 47 B pull ups 35 |
16 Push ups 15 D Push ups 50 D pull ups 48 B pull ups 36 |
17 Push ups 15 D Push ups 50 D pull ups 49 B pull ups 37 |
18 Push ups 15 D Push ups 50 D pull ups 50 B pull ups 38 |
| 19 |
20 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 39 |
21 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 40 |
22 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 41 |
23 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 42 |
24 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 43 |
25 Push ups 16 D Push ups 50 D pull ups 50 B pull ups 44 |
| 26 |
27 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 45 |
28 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 46 |
29 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 47 |
30 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 48 |
31 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 49 |
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APRIL |
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|
01 Push ups 17 D Push ups 50 D pull ups 50 B pull ups 50 |
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02 |
03 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
04 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
05 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
06 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
07 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
08 Push ups 18 D Push ups 50 D pull ups 50 B pull ups 50 |
| 09 |
10 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
11 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
12 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
13 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
14 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
15 Push ups 19 D Push ups 50 D pull ups 50 B pull ups 50 |
| 16 |
17 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
18 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
19 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
20 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
21 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
22 Push ups 20 D Push ups 50 D pull ups 50 B pull ups 50 |
| 23 |
24 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
25 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
26 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
27 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
28 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
29 Push ups 21 D Push ups 50 D pull ups 50 B pull ups 50 |
| 30 | ||||||
|
MAY |
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|
01 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
02 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
03 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
04 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
05 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
06 Push ups 22 D Push ups 50 D pull ups 50 B pull ups 50 |
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| 07 |
08 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
09 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
10 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
11 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
12 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
13 Push ups 23 D Push ups 50 D pull ups 50 B pull ups 50 |
| 14 |
15 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
16 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
17 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
18 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
19 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
20 Push ups 24 D Push ups 50 D pull ups 50 B pull ups 50 |
| 21 |
22 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |
23 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |
24 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |
25 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |
26 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |
27 Push ups 25 D Push ups 50 D pull ups 50 B pull ups 50 |