The document outlines a 3 day a week full body workout routine. Monday/Thursday focuses on core exercises like planks, crunches, and pushups. Tuesday/Friday adds lower body exercises like squats, lunges, and scissors. Wednesday/Saturday combines both upper and lower body exercises such as torso twists, squats and jumps, and leg extensions. Each exercise is prescribed in sets and repetitions with progression built in to increase difficulty over time.

1. Monday & Thursday
1. Pull knees to your chest(with your arms) with every step for 20 yards
(2 sets)
2. Run 20 yards at 3/4 speed
(4 sets)
3. Torso twists - while walking w/high knees, twist your upper body
The opposite direction.
(2 sets)
4. Run 20 yards on toes w/knees up
(2 sets)
5. Planks (standard)
(4 sets, start at 30 sec. and add 15 sec each time goal is reached)
6. Planks (side)
( 4 sets, start at 20 sec. and add 10 sec each time goal is reached)
7. Crunches (Shoulder blades off the ground/ 3 count)
(4 sets of 25)
8. Reverse Crunches (take a towel and wrap around at the knees--
Pull your knees to your chest-- (4 sets of 25))
9. Stomach stretch
(2 sets at 30 sec)
10. Push-ups
(4 sets of 10, when achieved add 5 more, etc.)
11. Mountain climbers
( 4 sets at 30 sec)

2. Tuesday & Friday
1. Pull knees to your chest(with your arms) with every step for 20 yards
(2 sets)
2. Run 20 yards at 3/4 speed
(4 sets)
3. Run 20 yards on toes w/knees up
(2 sets)
4. Jump (pretend jump rope- both feet, no higher than 1 inch)
(4 sets, start at 30 sec. and add 15 sec each time goal is week)
5. Squats - 90 degree angle
( 4 sets, start at 15 each. and add 10 sec each time goal is week)
6. Torso twists - while walking w/high knees, twist your upper body
The opposite direction.
(2 sets)
8. Lunges
(4 sets of 20 yards- small steps!)
9. Scissors
( 4 sets at 30 sec)

3. Wednesday & Saturday
1. Pull knees to your chest(with your arms) with every step for 20 yards
(2 sets)
2. Run 20 yards at 3/4 speed
(4 sets)
3. Torso twists - while walking w/high knees, twist your upper body
The opposite direction.
(2 sets)
4. Run 20 yards on toes w/knees up
(2 sets)
5. Squat/ Jumps
(4 sets of 15, and add 5 more each time goal is reached)
6. 2 square drill (both feet)
( 4 sets, start at 30 each. and add 10 each time goal is reached)
7. 3 point drill-- one foot followed by the other
( 4 sets, start at 30 each and add 10 each time goal is reached)
8. Tri-fecta
(4 sets of 30 sec. each, when achieved add 15 more seconds)
Jump block / butt kickers / knees front
9. Leg Extensions
4 sets of 15 each leg