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52 Week Workout Plan
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Foundation
Active Progression
Monday Mar 2
Standard Pushups
3 x 18 reps
Doorway Rows
3 x 14 reps
Air Squats
3 x 23 reps
Situps
3 x 16 reps
Tuesday Mar 3
Standard Pushups
3 x 18 reps
Doorway Rows
3 x 14 reps
Air Squats
3 x 23 reps
Plank
3 x 39s
Wednesday Mar 4 Rest
Rest and recover.
Thursday Mar 5
Standard Pushups
3 x 18 reps
Doorway Rows
3 x 14 reps
Air Squats
3 x 23 reps
Plank
3 x 39s
Friday Mar 6
Standard Pushups
3 x 18 reps
Doorway Rows
3 x 14 reps
Air Squats
3 x 23 reps
Situps
3 x 16 reps
Saturday Mar 7 Rest
Rest and recover.
Sunday Mar 8
Rest and recover.