DAY 1: No Equipment Day 4 Rounds: Max Plank (Hold plank for 30 seconds if you’re a complete beginner) 8 Squats 8 Lunges (each leg) 8 Push Ups 8 Laying Down Leg Raises Max Mountain Climbers (Do 20 each leg if you’re just starting) 8 Pike Push Ups DAY 2: Basic Beginner Day 4 Rounds: 7 Close Hands Chin Ups 5 Pull Ups 6 Dips 15 Push Ups 5 Leg Raises 9 Jump Squats 15 Australian Pull Ups DAY 3: REST DAY 4: On-The-Go-Day 4 Rounds: 20 Wide Push Ups 20 Mountain Climbers 60 Seconds of Wall Sit 15 Clap Push Ups 30 Seconds of Superman Hold 30 Squats 60 Seconds of Plank DAY 5: Fat Removal Day 4 Rounds: 100 Meter Run 5 Dips 45 Seconds of Jumping Jacks 8 Push Ups 30 Seconds of Alternating High Knees 30 Seconds of Mountain Climbers 15 Seconds of Plank DAY 6: Beginner HIIT Day 4 Rounds: 15-second sprint (Run as fast as you can!) 45-second walk (Don’t stop in place. Keep walking) 1 Round: 30-second sprint (Run as fast as you can!) 1:30 seconds walk + recovery 4 Rounds: 15-second sprint (Run as fast as you can!) 45-second walk (Don’t stop in place. Keep walking) 1 Round: 30-second sprint (Run as fast as you can!) 1:30 seconds walk + recovery DAY 7: REST