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52 Week Workout Plan
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Foundation
Active Progression
Monday Jan 12
Standard Pushups
3 x 11 reps
Doorway Rows
3 x 10 reps
Air Squats
3 x 16 reps
Situps
3 x 13 reps
Tuesday Jan 13
Standard Pushups
3 x 11 reps
Doorway Rows
3 x 10 reps
Air Squats
3 x 16 reps
Plank
3 x 32s
Wednesday Jan 14 Rest
Rest and recover.
Thursday Jan 15
Standard Pushups
3 x 11 reps
Doorway Rows
3 x 10 reps
Air Squats
3 x 16 reps
Plank
3 x 32s
Friday Jan 16
Standard Pushups
3 x 11 reps
Doorway Rows
3 x 10 reps
Air Squats
3 x 16 reps
Situps
3 x 13 reps
Saturday Jan 17 Rest
Rest and recover.
Sunday Jan 18
Rest and recover.