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52 Week Workout Plan
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Foundation
Active Progression
Monday Mar 16
Standard Pushups
3 x 20 reps
Doorway Rows
3 x 15 reps
Air Squats
3 x 25 reps
Situps
3 x 17 reps
Tuesday Mar 17
Standard Pushups
3 x 20 reps
Doorway Rows
3 x 15 reps
Air Squats
3 x 25 reps
Plank
3 x 41s
Wednesday Mar 18 Rest
Rest and recover.
Thursday Mar 19
Standard Pushups
3 x 20 reps
Doorway Rows
3 x 15 reps
Air Squats
3 x 25 reps
Plank
3 x 41s
Friday Mar 20
Standard Pushups
3 x 20 reps
Doorway Rows
3 x 15 reps
Air Squats
3 x 25 reps
Situps
3 x 17 reps
Saturday Mar 21 Rest
Rest and recover.
Sunday Mar 22
Rest and recover.