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2 WEEKS PLAN + EXERCISE
PATTERNS
GUIDE
EXERCISE PATTERNS ARE ON THE
LAST PAGES OF THE PLAN.
IF YOU DON’T KNOW HOW THE
EXERCISE LOOKS LIKE PLEASE
SCROLL DOWN AND CHECK THE
PICTURES.
WEEK 1
MONDAY:
1st routine:
2nd routine:
3rd routine:
2 push ups + 2 jump Plank hold 30 seconds
1 min wall sit + 10
squats Hollow body hold 30 burpees
seconds
4+4 Rest 2 minutes
Rest 2 minutes
6+6
Repeat 10 times
All the way to 20 + 20 Repeat 10 times
And down to 2 + 2
TUESDAY: Rest
WEDNESDAY:
1st : 2nd: 3rd: As many rounds
as possible in 10
10 push ups 10 v-ups
minutes.
30sec rest 10 lunges (each leg)
5 push-ups
20 push ups 5 shrimp squats ( each 5 sissy squats
30sec leg)
5 squats
30 push ups 10 jump squats
30sec Rest 2 minutes
40 push ups Repeat 10 times
30sec
50 push ups
30sec
40 push ups
30sec
30 push ups
30sec
20 push ups
30sec
10 push ups
THURSDAY:
1st routine: 2nd routine: 3rd routine:
Hollow body scissors - 5 MINUTES DRILL – 50 plank side kicks
30 seconds complete as many
push ups a you can in 50 reversed plank
Climbers 30 seconds 5 minutes down-ups
Crawl 30 seconds Rest 2 minutes 100 side walk steps
( 50 each side)
5 MINUTES DRILL –
complete as many Rest 5 minutes
Rest 2 minutes pistol squats as you Repeat 2 times
can in 5 minutes
Rest 2 minutes
Repeat 10 times
5 MINUTES DRILL –
complete as many
Burpee push ups as
you can in 5 minutes
FRIDAY: Rest
SATURDAY:
1st routine 2nd routine: 3rd routine:
Isometric holds:
30 seconds 90 degree EMOM x20 Cross ups 100 (50 each
10 push ups every side)
arms bend push ups
minute Triceps push up 100
position.
100 jumping jacks
30 seconds wall sit.
Rest 5 minutes
Rest 1 minute.
Repeat 10 times Repeat 3 times
WEEK 2
MONDAY:
1st routine: 2nd routine: 3rd routine:
DIAMOND PUSH UPS 2 push ups - 2 v-ups - Hollow body hold 10
+ REGULAR PUSH 2 jump squats - 2
shrimp squats. seconds - 2 v-ups
UPS
4-4-4-4 10sec - 4
2 diamonds – 2 regular
4 – 4
6-6-6-6 10sec - 6
6 – 6
10sec - 8
8 – 8
Up to 10-10-10-10 10sec - 10
10 – 10
10 – 10
This is to be done
8 – 8
Down to 2-2-2-2 without break.
6 – 6
4 – 4
Rest 5 minutes and
2–2 repeat Rest 3 minutes
Rest 5 minutes
Repeat 3 times.
Repeat 3 times
TUESDAY: Rest
WEDNESDAY:
1st : MIX 2nd routine: 3rd:
10 burpees Crawl 1 minute EMOM x20
20 jumping lunges (10 Plank 1 minute
each leg) Rest 2 minutes Triceps push ups - 15
30 seconds hold wall sit Repeat 5 times
Rest 3 minutes
Repeat 5 times.
THURSDAY: Rest
FRIDAY:
1st routine: 2nd routine:
3rd routine:
1 pistol squat 30 seconds hollow
Side walks 100 steps
2 push ups (100 each side) body scissors.
30 seconds hollow
Plank side kicks 100
3 burpees body riding a bike
(50 each leg)
30 seconds hollow
4 jump squats
body.
Rest 5 minutes.
5 triceps push ups.
Repeat 3 times Rest 3 minutes
Repeat 3 times.
Rest 1 minute
Repeat 10 times.
SATURDAY: Rest
SUNDAY:
1st routine: 2nd routine:
3rd routine:
Max reps in 10 minutes Max burpees in 10
Max jump squats in 10
Push ups minutes minutes
EXERCISE PATTERNS
PUSH UPS
START FROM THE LOCK OUT
GO ALL THE WAY DOWN
AND GET BACK UP
MAKE SURE TO KEEP YOUR BODY AS STRAIGHT AS POSSIBLE
V-UPS
START FROM THE LAY DOWN POSITION
GO UP WITH YOUR UPPER BODY AND LOWER BODY
AND GET BACK DOWN
MAKE SURE THAT YOUR BUTT STAYS ON THE GROUND ALL THE TIME
JUMP SQUATS
MAKE SURE TO GO DOWN TO AT LEAST 90 DEGREE LEVEL BEFORE YOU JUMP
JUMP AS HIGH AS YOU CAN
KEEP YOUR KNEES IN ONE LINE WITH YOUR TOES.
SISSY SQUATS
KEEP YOUR UPPER BODY STRAIGHT UP ALL THE TIME
WHEN GOING DOWN MAKE SURE THAT YOUR BUTT IS NOT MOVING FORWARD OR
BACKWARD, IT IS SUPPOSED TO GO DOWN TOWARDS YOUR HEEL
LIFT YOUR HEEL AS YOU GO DOWN
WALL-SIT
LEAN ONTO THE WALL WITH YOUR BACK.
KEEP YOUR LEGS IN 90 DEGREE LEVER
POINT YOUR TOES AND KNEES TO THE FRONT
PLANK
LEGS TOGETHER
SCAPULA IS PROTRACTED
BELLY IS SUCKED IN
PELVIS IS TILTED
KEEP YOUR BODY AS STRAIGHT AS
POSSIBLE.
HOLLOW BODY
ONLY LOWERBACK TOUCHING
THE GROUND
TILTED PELVIS
LIFT YOUR SHOULDER BLADES
AND TOES
SHRIMP SQUAT
LEAN FORWARD AS YOU GO DOWN TO MAINTAIN THE BALANCE
KEEP YOUR WHOLE ACTIVE FOOT ON THE GROUND
MAKE SURE THAT YOUR KNEE IS MATCHING THE TOE
HOLLOW BODY SCISSORS
LIFT YOUR SHOULDER BLADES AND TOES
TILT YOUR PELVIS
LOWER BACK IS ON THE GROUND
IMITATE THE SCISSORS MOVE WITH YOIUR LEGS
CLIMBERS
STRAIGHT ARMS POSITION
BRING YOUR KNEES TO THE CHEST ONE AFTER ANOTHER
CRAWL
LEGS ARE ALWAYS IN THE SAME POSITION
ONLY ARMS ARE MOVING
YOU CRAWL UPFRONT UNTIL YOU REACH THE POSITION DEMONSTRATED ON THE
PICTURE AND COME BACK TO THE STARTING POSITION ON THE FIRST POSITION
PISTOL SQUAT
YOU WHOLE FOOT IS ON THE GROUND
WHEN GOING DOWN MAKE SURE TO LEAN SLIGHTLY FORWARD TO MAINTAIN THE
BALANCE
DO IT SLOWLY AND CONTROLLED
KNEE MATCHES THE TOE ALL THE TIME
BURPEE PUSH UPS
GO DOWN LIKE IT SHOWS ON THE FIRST PICTURE
STAND UP TO THE POSITION SHOWED ON THE
SECONDS PICTURE
JUMP
PLANK SIDE KICKS
MAKE SURE THAT YOUR SHOULDERS ARE STABLE AND NOT MOVING
TURN TO THE SIDE AND KICK WITH YOUIR LEG LIKE IT SHOWS ON THE PICTURE
TURN YOUR HEAD TOO SO YOU CAN SEE WHAT YOU ARE ACTUALLY DOING
SIDE WALKS
ONE STEP TO THE RIGHT
COME BACK
ONE STEP TO THE LEFT
REVERSED PLANK DOWN-UPS
START FROM THE POSITION SHOWN ON THE FIRST PICTURE
YOUR HANDS ARE SUPPOSED TO MATCH THE LINE WITH YOUR SHOULDERS.
GO UP WITH YOUR UPPER BODY AND LOWER BODY
TO MAKE A STRAIGHT LINE
AND SLOWLY GO DOWN
PUSH UP ISOMETRICS
STRAIGHT BODY ALL THE TIME
ELBOWS ARE 45 DEGREE OFF THE BODY
KEEP THE 90 DEGREE ARMS LEVEL
TRICEPS PUSH UP
START FROM THE POSITION ON THE FIRTS PICTURE
BEND YOUR ARMS AS YOU GO DOWN
WHEN YOU GO BACK UPO MAKE SURE TO NOT MAKE THE HIP MOVE AND DON’T
STRAIGHTEN YOUR BODY. ALWAYS COME BACK TO THE POSITION FROM THE FIRST
PICTURE
LUNGES/JUMP LUNGES
KNEE MATCHES THE TOE
CORE IS TIGHT TO KEEP THE BALANCE
ON THE WAY DOWN BOTH LEGS HAVE THE 90 DEGREE LEVEL
WHEN YOU DO JUMP LUNGE MAKE SURE TO JUMP AND SWITCH LEGS IN THE AIR
DIAMOND PIUSH UPS
POINT FINGERS AND THUMBS ARE CONNECTED
KEEP YOUR ELBOWS CLOSE TO YOUR BODY
BODY STRAIGHT ALL THE TIME
JUMPING JACK
JUST DO WHAT IS SHOWN ON THE PICTURE
CROSS-UPS
ARMS AND LEGS ARE STRAIGHT ALL THE TIME
DO THE CROSS LIFT (LEFT LEG WITH RIGHT ARM)
HOLD FOR 1 SECONDS AND GO BACK
DO THE SAME EXACT THING FOR THE OTHER SIDE
HOLLOW BODY BIKE
LOWER BACK ON THE GROUND
SHOULDER BLADES UP
TOES UP
RIDE A BIKE
