The aim of this program is weight loss, full body conditioning and to improve cardiovascular fitness!

3 FITNESS LEVELS

• Level 1 (L1): Beginner
• Level 2 (L2): Intermediate
• Level 3 (L3): Advanced

Take note:

• 12 x “Doubles” refer to 12 repetitions to each side I will indicate if it’s alternating or to be completed to one side first.
• There are at least 6 x abdominal exercises and 6 x push up options available everyday
• Do at least 3 of each. You may choose! Be sure to do the rest in week 2!
• If you’re a beginner and really battle with some – you may repeat your favourites!
• If you’re a Ninja – do ALL of them!
• Always aim for one level up rather than one level down!
• Always complete 3-4 rounds of each abdominal exercise/push up
• General rule of thumb for beginners: – Ab exercises: if you feel your back – bend your knees! – Perform push ups on knees
• If your wrists are sensitive, perform push ups on a pair of dumbbells
• Do push ups and abdominal exercises alternating to give your upper body and abs a short break!
• You determine your own rest days
• Train your heart out!
• Enjoy!