The following is a 10 week program that will provide Strength, Endurance, and Cardio

  • No more than a 10 sec rest between each exercise
  • Rest 60 to 70 secs between each Circuit rotation
  • Finisher - must start within 60 seconds upon completing the workout


RULE OF THUMB:  If you have to stop during an exercise, do it no more than 2 times, and each rest cannot be longer than 5 secs.


Monday (approx. 30 mins)
Tuesday (approx. 30 mins)
Wednesday (approx. 30 mins)
35 Jumping Jacks
45 Jumping Jacks
55 Jumping Jacks
10 Butt Kicks (each leg)
20 Butt Kicks (each leg)
25 Butt Kicks (each leg)
5 Push-Ups
10 Push-Ups
10 Push-Ups
25 Crunches
20 Crunches
30 Crunches
10 Sit-Ups
35 Sit-Ups
30 Sit-Ups
30 Front Lunges (15 each leg)
10 Body Squats
15 Body Squats
15 second Modified Plank
30 Reverse Lunges (15 each leg)
20 Front Lunges (10 each leg)
25 second Wall Sits
30 second Reg. Plank
50 second Modified Plank
Repeat 2 more times30 second Wall Sits
50 second Wall Sits

Repeat 1 more time
Repeat 1 more time
Finisher:  20 Burpees performed 5 ON-10 secs OFF 
Finisher:  20 Burpees performed 5 ON-10 secs OFF 
Finisher:  20 Burpees performed 5 ON-10 secs OFF 
Thursday (approx. 40 mins)
Friday (approx. 30 mins)
Saturday - Cardio by week
25 Jumping Jacks
55 Jumping Jacks
Wk 1 = 1 min jog, 5 min walk
25 Butt Kicks (each leg)
50 Butt Kicks (each leg)
Wk 2 = 2 min jog, 10 min walk
20 Push-Ups
30 Push-Ups
Wk 3 = 3 min jog, 15 min walk
20 Crunches
30 Crunches
Wk 4 = 4 min jog, 20 min walk
50 Sit-Ups
40 Sit-Ups
Wk 5 = 5 min jog, 25 min walk
35 Body Squats
25 Body Squats
Wk 6 = 10 min jog, 20 min walk
30 Reverse Lunges (15 each Leg)
30 Front Lunges (15 each leg)
Wk 7 = 15 min jog, 15 min walk
30 second Side Plank (each side)
60 second Modified Plank
Wk 8 = 20 min jog, 10 min walk
60 second Wall Sits
45 second Wall Sits
Wk 9 = 25 min jog, 5 min walk
Repeat 2 more times
Repeat 1 more time
Wk 10 = 30 min jog, 5 min walk
Finisher:  None - you earned it!
Finisher:  None - you earned it!


Keywords:  Full body, Cardio, endurance, intermediate, basics, beginner body weight