#101 Getting Started with Sport

Keen to get back into sport while minimising the risk of injury? Montagneur offers you here a 6-month (24-week) training plan whose goal is to prepare your joints and your core strength before starting regular, or even intensive, mountain sport practice. This plan nevertheless also works for complete beginners in other sports. The 24 weeks break down into 4-week blocks, each one harder than the last. The 4 weeks break down into three weeks of progressive difficulty, followed by a deload week to consolidate the gains and let the body recover. A few broad guidelines to follow closely to avoid any damage:

Always favour quality of movement over quantity;
The number of repetitions is the maximum not to exceed, but you can do fewer if you are struggling;
Remember to hydrate well, sleep well and eat well to maximise the effects of this training;
If you feel pain, stop the current exercise, or even the whole session. If you are in pain before starting the day's session, take 4 days of rest.

We also invite you to read this article to better monitor your training. Monitoring your training

Minimal gear

Timer (phone app or watch)
Mat
Shorts or cycling shorts
Lightweight short-sleeve T-shirt
TRX rings or an old bed sheet
Resistance bands
Possibly a dumbbell and a backpack

The plan's recurring exercises

Warm-up routine

Every session starts with the same type of warm-up. Run for 10 to 15 minutes around your home, at a pace where you just barely start to sweat while still being able to breathe through your nose. If you cannot / do not want to go outside, vacuum the house with some rhythm and loud music for the same duration. Then follow up with this set:

8 repetitions of shoulder opener;
5 simple squats , 5 push-ups, 5 simple squats, 5 push-ups, 5 simple squats;
8 repetitions of shoulder opener.

Core routine

If these exercises ever feel easy, you can use a dumbbell or a loaded backpack to increase the difficulty. Be careful, however, to add load progressively.

10 glute bridges: lie on the floor, bend your knees then lift your hips to form a nice line between your torso and your
thighs. Lower your glutes then lift them again, 10 times.
10 Bird Dog : on all fours, lift one leg, then the opposite arm, and
draw an ellipse with the knee of the raised leg without moving your back;
10 windshield wipers : lie on the floor, legs raised, form a right angle between
thighs and shins, spread your arms for support on each
side, then rotate left and right until your
knees touch the floor;
30s of plank: take the same position as for push-ups, look straight ahead and count 30s;
10 push-ups: a classic, you can start with your knees on the
floor. Your elbows should stay close to your torso, but not glued to it;
10 russian twist : sit on the floor, lift your legs a few centimetres,
join your hands and rotate left / right with your
torso to touch your hands to the floor on each side;
10 flutter kicks : lie down, place your hands under your glutes, raise your legs, which must be straight, and flutter them;
15s of bridge: reverse tabletop position, head well back, push your navel right up;
10s of L-lift: sit on the floor, hands placed level with your glutes,
toes pointing towards you. Press forward through your hands to
lift your glutes;
30s of right side plank then 30s of left side plank: position yourself on the floor, on your side, supported
on one hand and your feet, body perfectly straight.

First 4-week block

Week 1

Day 1: Warm-up routine + core routine. Day 2: Warm-up routine. Then, repeat the following set twice with 3 minutes of rest between each set.

10 Jumping Jack;
10 squats;
30s rest;
10 mountain climber per leg;
5 lunges per leg;
60s rest;
5 side plank movements per side;
10 jump squats;
10 Burpees (you can replace the jump with a rise onto your toes);
60s rest.

The jump squats and the burpees should get your heart rate up. Day 3: Warm-up routine followed by these exercises:

5 push-ups;
5 leg raises, back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest.

Day 4: Warm-up routine + Core routine Day 5: Warm-up routine followed by these exercises:

3 times 30s of push-ups, 30s of rest;
1min rest;
3 times 30s of squat, 30s of rest;
1min rest;
3 times 30s of sit-ups or reverse plank, 30s of rest;
1 min of rest;
3 times 30s of windshield wipers, 30s of rest;
1 min of rest;
3 times 30s of lunges (alternating legs), 30s of rest;
1 min of rest;
3 times 30s of reverse bicycle, 30s of rest;
1 min of rest.

Day 6: Rest day Day 7: Warm-up routine + Core routine

Week 2

Day 1: Warm-up routine followed by these exercises:

3 times 30s of push-ups, 30s of rest;
1min rest;
3 times 30s of squat, 30s of rest;
1min rest;
3 times 30s of sit-ups or reverse plank, 30s of rest;
1 min of rest;
3 times 30s of windshield wipers, 30s of rest;
1 min of rest;
3 times 30s of lunges (alternating legs), 30s of rest;
1 min of rest;
3 times 30s of reverse bicycle, 30s of rest;
1 min of rest.

Day 2: Warm-up routine. Then, repeat the following set twice with 3 minutes of rest between each set.

10 Jumping Jack;
10 squats;
30s rest;
10 mountain climber per leg;
5 lunges per leg;
60s rest;
5 side plank movements per side;
10 jump squats;
10 Burpees (you can replace the jump with a rise onto your toes);
60s rest.

The jump squats and the burpees should get your heart rate up. Day 3: Warm-up routine + Core routine Day 4: Warm-up routine followed by these exercises:

10 squats then get into the squat position and hold for 10s
30s rest
10 squats then get into the squat position and hold for 20s
40s rest
20 squats then get into the squat position and hold for 30s
60s rest
20 squats then get into the squat position and hold for 40s
1m30 rest
30 squats then get into the squat position and hold for 60s
4m rest
30s of sit-ups or reverse plank
30s rest
30s mountain climber per leg
30s rest
30s flutter kicks : lie down, place your hands under your glutes, raise your legs, which must be straight, and flutter them.
1m of rest
30s Russian twist : sit on the floor, lift your legs a few centimetres,
join your hands and rotate left / right with your
torso to touch your hands to the floor on each side.
30s rest
30s plank
30s rest
30s of right side plank then 30s of left side plank:
position yourself on the floor, on your side, supported on one hand and your
feet, body perfectly straight.

Day 5: Rest day Day 6: Warm-up routine + Core routine Day 7: Warm-up routine followed by these exercises:

10 squats then get into the squat position and hold for 10s
30s rest
10 squats then get into the squat position and hold for 20s
40s rest
20 squats then get into the squat position and hold for 30s
60s rest
20 squats then get into the squat position and hold for 40s
1m30 rest
30 squats then get into the squat position and hold for 60s
4m rest
30s of sit-ups or reverse plank
30s rest
30s mountain climber per leg
30s rest
30s flutter kicks : lie down, place your hands under your glutes, raise your legs, which must be straight, and flutter them.
1m of rest
30s Russian twist : sit on the floor, lift your legs a few centimetres,
join your hands and rotate left / right with your
torso to touch your hands to the floor on each side.
30s rest
30s plank
30s rest
30s of right side plank then 30s of left side plank:
position yourself on the floor, on your side, supported on one hand and your
feet, body perfectly straight.

Week 3

Day 1: Warm-up routine followed by these exercises:

3 times 30s of push-ups, 30s of rest;
1min rest;
3 times 30s of squat, 30s of rest;
1min rest;
3 times 30s of sit-ups or reverse plank, 30s of rest;
1 min of rest;
3 times 30s of windshield wipers, 30s of rest;
1 min of rest;
3 times 30s of lunges (alternating legs), 30s of rest;
1 min of rest;
3 times 30s of reverse bicycle, 30s of rest;
1 min of rest.

Day 2: Warm-up routine + Core routine Day 3: Warm-up routine followed by these exercises:

25 crunches
25 lunges per leg
25 squats
25 reverse push-ups

Split up the exercises however you like, for example by doing 10 of each exercise back to back, or all 25 in one go. Day 4: Rest day Day 5: Warm-up routine + Core routine Day 6: Warm-up routine followed by these exercises:

25 crunches
25 lunges per leg
25 squats
25 reverse push-ups

Split up the exercises however you like, for example by doing 10 of each exercise back to back, or all 25 in one go. Day 7: Warm-up routine followed by these exercises:

10 squats then get into the squat position and hold for 10s
30s rest
10 squats then get into the squat position and hold for 20s
40s rest
20 squats then get into the squat position and hold for 30s
60s rest
20 squats then get into the squat position and hold for 40s
1m30 rest
30 squats then get into the squat position and hold for 60s
4m rest
30s of sit-ups or reverse plank
30s rest
30s mountain climber per leg
30s rest
30s flutter kicks : lie down, place your hands under your glutes, raise your legs, which must be straight, and flutter them.
1m of rest
30s Russian twist : sit on the floor, lift your legs a few centimetres,
join your hands and rotate left / right with your
torso to touch your hands to the floor on each side.
30s rest
30s plank
30s rest
30s of right side plank then 30s of left side plank:
position yourself on the floor, on your side, supported on one hand and your
feet, body perfectly straight.

Week 4

Day 1: Warm-up routine + Core routine Day 2: Warm-up routine. Then, chain the exercises together, taking short breaks between exercises if necessary.

10 Bird Dog : on all fours, lift one leg, then the opposite arm, and draw an ellipse with the knee of the raised leg without moving your back;
10 push-ups: a classic, you can start with your knees on the floor. Your elbows should stay close to your torso, but not glued to it;
10 simple squats
10 mountain climber per leg;
10 Bulgarian squats
30s of reverse bicycle
10 reverse push-ups
10 windshield wipers : lie on the floor, legs raised, form a right angle between thighs and shins, spread your arms for support on each side, then rotate left and right until your knees touch the floor;
5 lunges per leg
10 plank shoulder taps

Day 3: Rest day Day 4: Warm-up routine + Core routine Day 5: Rest day Day 6: Warm-up routine + Core routine Day 7: Rest day

Second 4-week block

Week 5

Day 1: Warm-up routine Chain the exercises together, taking short breaks between exercises if necessary.

10 Bird Dog : on all fours, lift one leg, then the opposite arm, and draw an ellipse with the knee of the raised leg without moving your back;
10 push-ups: a classic, you can start with your knees on the floor. Your elbows should stay close to your torso, but not glued to it;
10 simple squats
10 mountain climber per leg;
10 Bulgarian squats
30s of reverse bicycle
10 reverse push-ups
10 windshield wipers : lie on the floor, legs raised, form a right angle between thighs and shins, spread your arms for support on each side, then rotate left and right until your knees touch the floor;
5 lunges per leg
10 plank shoulder taps

Day 2: Warm-up routine, then follow up with this sequence:

25 crunches
25 lunges per leg
25 squats
25 reverse push-ups

Split up the exercises however you like, for example by doing 10 of each exercise back to back, or all 25 in one go. Day 3: Warm-up routine + Core routine Day 4: Warm-up routine, then follow up with this sequence:

3 times 15 seconds of left side plank, 15 seconds of right side plank, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of burpees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of high knees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of dead bug, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of frog jumps, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of mountain climber, followed by 30 seconds of rest

Day 5: Rest day Day 6: Warm-up routine + Core routine Day 7: Warm-up routine, then follow up with this sequence:

3 times 15 seconds of left side plank, 15 seconds of right side plank, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of burpees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of high knees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of dead bug, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of frog jumps, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of mountain climber, followed by 30 seconds of rest

Week 6

Day 1: Chain the exercises together, taking short breaks between exercises if necessary.

10 Bird Dog : on all fours, lift one leg, then the opposite arm, and draw an ellipse with the knee of the raised leg without moving your back;
10 push-ups: a classic, you can start with your knees on the floor. Your elbows should stay close to your torso, but not glued to it;
10 simple squats
10 mountain climber per leg;
10 Bulgarian squats
30s of reverse bicycle
10 reverse push-ups
10 windshield wipers : lie on the floor, legs raised, form a right angle between thighs and shins, spread your arms for support on each side, then rotate left and right until your knees touch the floor;
5 lunges per leg
10 plank shoulder taps

Day 2: Warm-up routine + Core routine Day 3: Warm-up routine, then chain the exercises together while taking rest (less than a minute, though) if necessary.

1 push-up, 6 mountain climber (3 per leg)
2 push-ups, 8 mountain climber
3 push-ups, 10 mountain climber
4 push-ups, 12 mountain climber
5 push-ups, 14 mountain climber
3 minutes of rest
5 squats, 4 leg raises
10 squats, 6 leg raises
10 squats, 8 leg raises
15 squats, 10 leg raises
15 squats, 10 leg raises

Day 4: Rest day Day 5: Warm-up routine + Core routine Day 6: Warm-up routine, then follow up with this sequence, taking rest (less than a minute, though) if necessary.

1 push-up, 6 mountain climber (3 per leg)
2 push-ups, 8 mountain climber
3 push-ups, 10 mountain climber
4 push-ups, 12 mountain climber
5 push-ups, 14 mountain climber
3 minutes of rest
5 squats, 4 leg raises
10 squats, 6 leg raises
10 squats, 8 leg raises
15 squats, 10 leg raises
15 squats, 10 leg raises

Day 7: Warm-up routine, then follow up with this sequence:

3 times 15 seconds of left side plank, 15 seconds of right side plank, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of burpees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of high knees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of dead bug, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of frog jumps, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of mountain climber, followed by 30 seconds of rest

Week 7

Day 1: Warm-up routine + Core routine Day 2: Warm-up routine, then repeat the following set of three exercises three times:

10 glute bridges: lie on the floor, bend your knees then lift your hips to form a nice line between your torso and your
thighs. Lower your glutes then lift them again, 10 times.
10 leg raises
10 windshield wipers
1 minute of rest

Then, again repeat the following set of three exercises three times:

8 push-ups
10 reverse push-ups
10 lunges per leg
30 seconds of rest

Day 3: Rest day Day 4: Warm-up routine + Core routine Day 5: Warm-up routine, then repeat the following set of three exercises three times:

10 glute bridges: lie on the floor, bend your knees then lift your hips to form a nice line between your torso and your
thighs. Lower your glutes then lift them again, 10 times.
10 leg raises
10 windshield wipers
1 minute of rest

Then, again repeat the following set of three exercises three times:

8 push-ups
10 reverse push-ups
10 lunges per leg
30 seconds of rest

Day 6: Warm-up routine, then follow up with this sequence:

3 times 15 seconds of left side plank, 15 seconds of right side plank, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of burpees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of high knees, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of dead bug, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of frog jumps, followed by 30 seconds of rest
30 seconds of rest (to add to the previous 30 seconds)
3 times 30 seconds of mountain climber, followed by 30 seconds of rest

Day 7: Warm-up routine + Core routine

Week 8

Day 1: Warm-up routine, then repeat the following set of exercises twice:

20 jumping jack
20 squats
1 minute of rest
20 mountain climber (10 per leg)
20 lunges (10 per leg)
1 minute of rest
20 side plank movements
20 jump squats
20 burpees
2 minutes of rest

Day 2: Rest day Day 3: Warm-up routine + Core routine Day 4: Rest day Day 5: Warm-up routine + Core routine Day 6: Rest day Day 7: Warm-up routine, then repeat the following set of exercises twice:

20 jumping jack
20 squats
1 minute of rest
20 mountain climber (10 per leg)
20 lunges (10 per leg)
1 minute of rest
20 side plank movements
20 jump squats
20 burpees
2 minutes of rest

Third 4-week block

Week 9

Day 1: Warm-up routine, then repeat the following set of three exercises three times:

10 glute bridges: lie on the floor, bend your knees then lift your hips to form a nice line between your torso and your
thighs. Lower your glutes then lift them again, 10 times.
10 leg raises
10 windshield wipers
1 minute of rest

Then, again repeat the following set of three exercises three times:

8 push-ups
10 reverse push-ups
10 lunges per leg
30 seconds of rest

Day 2: Warm-up routine + Core routine Day 3: Warm-up routine, then follow up with this routine:

4 times 30 seconds of push-ups, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of squats, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of crunches, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of windshield wipers, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of lunges (alternate legs), followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse bicycle, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)

Day 4: Rest day Day 5: Warm-up routine + Core routine Day 6: Warm-up routine, then follow up with this routine:

4 times 30 seconds of push-ups, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of squats, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of crunches, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of windshield wipers, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of lunges (alternate legs), followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse bicycle, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)

Day 7: Warm-up routine, then repeat the following set of exercises twice:

20 jumping jack
20 squats
1 minute of rest
20 mountain climber (10 per leg)
20 lunges (10 per leg)
1 minute of rest
20 side plank movements
20 jump squats
20 burpees
2 minutes of rest

Week 10

Day 1: Warm-up routine + Core routine Day 2: Warm-up routine, then follow up with this sequence:

10 lunges (5 per leg) + 10 seconds in the low squats position immediately after
30 seconds of rest
20 lunges (10 per leg) + 20 seconds in the low squat position immediately after
30 seconds of rest
30 lunges (15 per leg) + 30 seconds in the low squat position immediately after
30 seconds of rest
40 lunges (20 per leg) + 40 seconds in the low squat position immediately after
30 seconds of rest
50 lunges (25 per leg) + 50 seconds in the low squat position immediately after
3 minutes of rest

Then repeat the following sequence twice with 1 minute of rest between the two:

45 seconds on your back, legs straight and heels held off the floor
30 seconds of rest
45 seconds of mountain climber
30 seconds of rest
45 seconds of flutter kicks
30 seconds of rest
45 seconds of russian twist
30 seconds of rest
45 seconds of plank
30 seconds of rest
15 seconds right side plank
15 seconds rest
15 seconds left side plank

Day 3: Rest day Day 4: Warm-up routine, then follow up with this sequence:

4 times 30 seconds of push-ups, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of squats, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of crunches, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of windshield wipers, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of lunges (alternate legs), followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse bicycle, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)

Day 5: Warm-up routine, then repeat the following set of exercises twice:

20 jumping jack
20 squats
1 minute of rest
20 mountain climber (10 per leg)
20 lunges (10 per leg)
1 minute of rest
20 side plank movements
20 jump squats
20 burpees
2 minutes of rest

Day 6: Warm-up routine then 2 core routines Day 7: Warm-up routine, then split up the following exercises however you like, but do in total:

50 crunches
50 lunges
50 push-ups
50 squats
50 reverse push-ups

Week 11

Day 1: Rest day Day 2: Warm-up routine, then split up the following exercises however you like, but do in total:

50 crunches
50 lunges
50 push-ups
50 squats
50 reverse push-ups

Day 3: Warm-up routine, then perform the following exercises:

10 lunges (5 per leg) + 10 seconds in the low squats position immediately after
30 seconds of rest
20 lunges (10 per leg) + 20 seconds in the low squat position immediately after
30 seconds of rest
30 lunges (15 per leg) + 30 seconds in the low squat position immediately after
30 seconds of rest
40 lunges (20 per leg) + 40 seconds in the low squat position immediately after
30 seconds of rest
50 lunges (25 per leg) + 50 seconds in the low squat position immediately after
3 minutes of rest

Then repeat the following sequence twice with 1 minute of rest between the two:

45 seconds on your back, legs straight and heels held off the floor
30 seconds of rest
45 seconds of mountain climber
30 seconds of rest
45 seconds of flutter kicks
30 seconds of rest
45 seconds of russian twist
30 seconds of rest
45 seconds of plank
30 seconds of rest
15 seconds right side plank
15 seconds rest
15 seconds left side plank

Day 4: Warm-up routine then 2 core routines Day 5: Warm-up routine, then repeat the following sequence twice with two minutes of rest between the two:

16 Bird Dog
16 squats
16 push-ups
16 mountain climber, 8 per leg
16 Bulgarian squats, 8 per leg
16 reverse push-ups
16 windshield wipers
16 lunges, 8 per leg
16 plank shoulder taps

Day 6: Rest day Day 7: Warm-up routine then 2 core routines

Week 12

Day 1: Rest day Day 2: Warm-up routine + Core routine Day 3: Rest day Day 4: Warm-up routine then 2 core routines Day 5: Rest day Day 6: Warm-up routine + Core routine Day 7: Warm-up routine, then repeat the following sequence twice with two minutes of rest between the two:

16 Bird Dog
16 squats
16 push-ups
16 mountain climber, 8 per leg
16 Bulgarian squats, 8 per leg
16 reverse push-ups
16 windshield wipers
16 lunges, 8 per leg
16 plank shoulder taps

Fourth 4-week block

Week 13

Day 1: Warm-up routine, then split up the following exercises however you like, but do in total:

50 crunches
50 lunges
50 push-ups
50 squats
50 reverse push-ups

Day 2: Warm-up routine then 2 core routines Day 3: Warm-up routine, then follow up with this sequence:

4 times 15 seconds of right side plank, 15 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 4: Rest day Day 5: Warm-up routine then 2 core routines Day 6: Warm-up routine, then, follow up with this sequence:

4 times 15 seconds of right side plank, 15 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 7: Warm-up routine, then repeat the following sequence twice with two minutes of rest between the two:

16 Bird Dog
16 squats
16 push-ups
16 mountain climber, 8 per leg
16 Bulgarian squats, 8 per leg
16 reverse push-ups
16 windshield wipers
16 lunges, 8 per leg
16 plank shoulder taps

Week 14

Day 1: Warm-up routine then 2 core routines Day 2: Warm-up routine, then do the following sequence, taking rest if necessary:

1 push-up followed by 10 mountain climber (5 per leg)
2 push-ups followed by 16 mountain climber
3 push-ups followed by 20 mountain climber
4 push-ups followed by 26 mountain climber
5 push-ups followed by 30 mountain climber

Then move straight on to the following sequence with no rest except what is prescribed:

1 squat then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
1 squat then return to the low squat position and hold for 15 seconds
3 minutes of rest
8 times 20 seconds of flutter kicks followed by 10 seconds of rest

Day 3: Rest day Day 4: Warm-up routine then 2 core routines Day 5: Warm-up routine then do the following sequence, taking rest if necessary:

1 push-up followed by 10 mountain climber (5 per leg)
2 push-ups followed by 16 mountain climber
3 push-ups followed by 20 mountain climber
4 push-ups followed by 26 mountain climber
5 push-ups followed by 30 mountain climber

Then move straight on to the following sequence with no rest except what is prescribed:

1 squat then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
1 squat then return to the low squat position and hold for 15 seconds
3 minutes of rest
8 times 20 seconds of flutter kicks followed by 10 seconds of rest

Day 6: Warm-up routine, then follow up with this sequence:

4 times 15 seconds of right side plank, 15 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
4 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 7: Warm-up routine then 2 core routines

Week 15

Day 1: Warm-up routine, then repeat the following sequence 4 times:

60 seconds of high knees
30 seconds of running on the spot

Then follow up by repeating the following sequence 4 times:

1 minute on your back, legs straight and heels held off the floor
10 leg raises
10 windshield wipers
30 seconds of rest

Then follow up by repeating the following sequence 4 times:

10 burpees
10 reverse push-ups
20 lunges, 10 per leg
30 seconds of rest

Day 2: Rest day Day 3: Warm-up routine then 2 core routines Day 4: Warm-up routine, then repeat the following sequence 4 times:

60 seconds of high knees
30 seconds of running on the spot

Then follow up by repeating the following sequence 4 times:

1 minute on your back, legs straight and heels held off the floor
10 leg raises
10 windshield wipers
30 seconds of rest

Then follow up by repeating the following sequence 4 times:

10 burpees
10 reverse push-ups
20 lunges, 10 per leg
30 seconds of rest

Day 5: Warm-up routine, then do the following sequence, taking rest if necessary:

1 push-up followed by 10 mountain climber (5 per leg)
2 push-ups followed by 16 mountain climber
3 push-ups followed by 20 mountain climber
4 push-ups followed by 26 mountain climber
5 push-ups followed by 30 mountain climber

Then move straight on to the following sequence with no rest except what is prescribed:

1 squat then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
1 squat then return to the low squat position and hold for 15 seconds
3 minutes of rest
8 times 20 seconds of flutter kicks followed by 10 seconds of rest

Day 6: Warm-up routine then 2 core routines Day 7: Warm-up routine, then repeat the following exercise sequence 4 times:

20 jumping jack
20 seconds of plank
20 squats
20 seconds of plank
20 mountain climber, 10 per leg
20 seconds of plank
20 lunges, 10 per leg
20 seconds of plank
20 side plank movements, 10 per side
20 seconds of plank
20 jump squats
20 seconds of plank
20 burpees

Week 16

Day 1: Rest day Day 2: Warm-up routine then 2 core routines Day 3: Rest day Day 4: Warm-up routine + Core routine Day 5: Rest day Day 6: Warm-up routine then 2 core routines Day 7: Warm-up routine, then repeat the following exercise sequence 4 times:

20 jumping jack
20 seconds of plank
20 squats
20 seconds of plank
20 mountain climber, 10 per leg
20 seconds of plank
20 lunges, 10 per leg
20 seconds of plank
20 side plank movements, 10 per side
20 seconds of plank
20 jump squats
20 seconds of plank
20 burpees

Fifth 4-week block

Week 17

Day 1: Warm-up routine, then repeat the following sequence 4 times:

60 seconds of high knees
30 seconds of running on the spot

Then follow up by repeating the following sequence 4 times:

1 minute on your back, legs straight and heels held off the floor
10 leg raises
10 windshield wipers
30 seconds of rest

Then follow up by repeating the following sequence 4 times:

10 burpees
10 reverse push-ups
20 lunges, 10 per leg
30 seconds of rest

Day 2: Warm-up routine then 2 core routines Day 3: Warm-up routine then follow up with this sequence:

5 times 30 seconds of push-ups, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of squats, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds legs straight and heels held off the floor, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of windshield wipers, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of lunges, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse bicycle, followed by 30 seconds of rest

Day 4: Rest day Day 5: Warm-up routine then 2 core routines Day 6: Warm-up routine then follow up with this sequence:

5 times 30 seconds of push-ups, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of squats, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds legs straight and heels held off the floor, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of windshield wipers, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of lunges, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse bicycle, followed by 30 seconds of rest

Day 7: Warm-up routine then repeat the following exercise sequence 4 times:

20 jumping jack
20 seconds of plank
20 squats
20 seconds of plank
20 mountain climber, 10 per leg
20 seconds of plank
20 lunges, 10 per leg
20 seconds of plank
20 side plank movements, 10 per side
20 seconds of plank
20 jump squats
20 seconds of plank
20 burpees

Week 18

Day 1: Warm-up routine then 2 core routines Day 2: Warm-up routine then follow up with this sequence:

10 lunges (5 per leg) + 10 seconds in the low squats position immediately after
30 seconds of rest
20 lunges (10 per leg) + 20 seconds in the low squat position immediately after
30 seconds of rest
30 lunges (15 per leg) + 30 seconds in the low squat position immediately after
30 seconds of rest
40 lunges (20 per leg) + 40 seconds in the low squat position immediately after
30 seconds of rest
50 lunges (25 per leg) + 50 seconds in the low squat position immediately after
3 minutes of rest

Then repeat the following sequence twice with 1 minute of rest between the two:

60 seconds on your back, legs straight and heels held off the floor
60 seconds of mountain climber
60 seconds of flutter kicks
60 seconds of russian twist
60 seconds of plank
30 seconds right side plank
30 seconds left side plank

Day 3: Rest day Day 4: Warm-up routine then 2 core routines Day 5: Warm-up routine then follow up with this sequence:

10 lunges (5 per leg) + 10 seconds in the low squats position immediately after
30 seconds of rest
20 lunges (10 per leg) + 20 seconds in the low squat position immediately after
30 seconds of rest
30 lunges (15 per leg) + 30 seconds in the low squat position immediately after
30 seconds of rest
40 lunges (20 per leg) + 40 seconds in the low squat position immediately after
30 seconds of rest
50 lunges (25 per leg) + 50 seconds in the low squat position immediately after
3 minutes of rest

Then repeat the following sequence twice with 1 minute of rest between the two:

60 seconds on your back, legs straight and heels held off the floor
60 seconds of mountain climber
60 seconds of flutter kicks
60 seconds of russian twist
60 seconds of plank
30 seconds right side plank
30 seconds left side plank

Day 6: Warm-up routine then follow up with this sequence:

5 times 30 seconds of push-ups, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of squats, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds legs straight and heels held off the floor, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of windshield wipers, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of lunges, followed by 30 seconds of rest
1 minute 30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse bicycle, followed by 30 seconds of rest

Day 7: Warm-up routine then 2 core routines

Week 19

Day 1: Warm-up routine then follow up with this sequence, in order, with rest if necessary:

75 crunches
75 lunges
75 push-ups
75 squats
75 reverse push-ups

Day 2: Rest day Day 3: Warm-up routine then 2 core routines Day 4: Warm-up routine then follow up with this sequence, in order, with rest if necessary:

75 crunches
75 lunges
75 push-ups
75 squats
75 reverse push-ups

Day 5: Warm-up routine then follow up with this sequence:

10 lunges (5 per leg) + 10 seconds in the low squats position immediately after
30 seconds of rest
20 lunges (10 per leg) + 20 seconds in the low squat position immediately after
30 seconds of rest
30 lunges (15 per leg) + 30 seconds in the low squat position immediately after
30 seconds of rest
40 lunges (20 per leg) + 40 seconds in the low squat position immediately after
30 seconds of rest
50 lunges (25 per leg) + 50 seconds in the low squat position immediately after
3 minutes of rest

Then repeat the following sequence twice with 1 minute of rest between the two:

60 seconds on your back, legs straight and heels held off the floor
60 seconds of mountain climber
60 seconds of flutter kicks
60 seconds of russian twist
60 seconds of plank
30 seconds right side plank
30 seconds left side plank

Day 6: Warm-up routine then 2 core routines Day 7: Warm-up routine then repeat the following sequence twice with two minutes of rest between the two:

30 Bird Dog
30 squats
30 push-ups
30 mountain climber, 15 per leg
30 Bulgarian squats, 15 per leg
30 reverse push-ups
30 windshield wipers
30 lunges, 15 per leg
30 plank shoulder taps

Week 20

Day 1: Rest day Day 2: Warm-up routine then 2 core routines Day 3: Rest day Day 4: Warm-up routine then 2 core routines Day 5: Rest day Day 6: Warm-up routine then 3 core routines Day 7: Warm-up routine, then repeat the following sequence twice with two minutes of rest between the two:

30 Bird Dog
30 squats
30 push-ups
30 mountain climber, 15 per leg
30 Bulgarian squats, 15 per leg
30 reverse push-ups
30 windshield wipers
30 lunges, 15 per leg
30 plank shoulder taps

Sixth 4-week block

Week 21

Day 1: Warm-up routine, then perform the following sequence in order, with rest if necessary

75 crunches
75 lunges
75 push-ups
75 squats
75 reverse push-ups

Day 2: Warm-up routine then 3 core routines Day 3: Warm-up routine, then perform the following exercise sequence:

6 times 30 seconds of right side plank, 30 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
6 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 4: Rest day Day 5: Warm-up routine then 3 core routines Day 6: Warm-up routine, then perform the following sequence:

6 times 30 seconds of right side plank, 30 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
6 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 7: Warm-up routine, then repeat the following sequence twice with two minutes of rest between the two:

30 Bird Dog
30 squats
30 push-ups
30 mountain climber, 15 per leg
30 Bulgarian squats, 15 per leg
30 reverse push-ups
30 windshield wipers
30 lunges, 15 per leg
30 plank shoulder taps

Week 22

Day 1: Warm-up routine then 3 core routines Day 2: Warm-up routine, then do the following sequence, taking rest if necessary:

1 push-up followed by 10 mountain climber (5 per leg)
2 push-ups followed by 20 mountain climber
3 push-ups followed by 20 mountain climber
4 push-ups followed by 30 mountain climber
5 push-ups followed by 30 mountain climber
6 push-ups followed by 40 mountain climber
7 push-ups followed by 40 mountain climber
8 push-ups followed by 50 mountain climber

Then move straight on to the following sequence with no rest except what is prescribed:

1 squat then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
9 squats then return to the low squat position and hold for 15 seconds
10 squats then return to the low squat position and hold for 15 seconds
9 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
1 squat then return to the low squat position and hold for 15 seconds
3 minutes of rest
8 times 20 seconds of flutter kicks followed by 10 seconds of rest

Day 3: Rest Rest day Day 4: Warm-up routine then 3 core routines Day 5: Warm-up routine then do the following sequence, taking rest if necessary:

1 push-up followed by 10 mountain climber (5 per leg)
2 push-ups followed by 20 mountain climber
3 push-ups followed by 20 mountain climber
4 push-ups followed by 30 mountain climber
5 push-ups followed by 30 mountain climber
6 push-ups followed by 40 mountain climber
7 push-ups followed by 40 mountain climber
8 push-ups followed by 50 mountain climber

Then move straight on to the following sequence with no rest except what is prescribed:

1 squat then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
9 squats then return to the low squat position and hold for 15 seconds
10 squats then return to the low squat position and hold for 15 seconds
9 squats then return to the low squat position and hold for 15 seconds
8 squats then return to the low squat position and hold for 15 seconds
7 squats then return to the low squat position and hold for 15 seconds
6 squats then return to the low squat position and hold for 15 seconds
5 squats then return to the low squat position and hold for 15 seconds
4 squats then return to the low squat position and hold for 15 seconds
3 squats then return to the low squat position and hold for 15 seconds
2 squats then return to the low squat position and hold for 15 seconds
1 squat then return to the low squat position and hold for 15 seconds
3 minutes of rest
8 times 20 seconds of flutter kicks followed by 10 seconds of rest

Day 6: Warm-up routine followed by these exercises:

6 times 30 seconds of right side plank, 30 seconds left side, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
6 times 30 seconds of burpees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of high knees, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of dead bug, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of frog jumps, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of mountain climber, followed by 30s of rest
30 seconds of rest (to add to the previous 30 seconds)
5 times 30 seconds of reverse push-ups, followed by 30s of rest

Day 7: Warm-up routine then 3 core routines

Week 23

Day 1: Run for 30 minutes at a pace where you can easily breathe through your nose or speak full sentences. Warm-up routine without the run, Warm-up routine without the run, followed by these exercises:

5 push-ups;
5 leg raises, back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest.

Day 2: Rest day Day 3: Warm-up routine then 3 core routines Day 4: Run for 30 minutes at a pace where you can easily breathe through your nose or speak full sentences. Warm-up routine without the run, then repeat the following set of three exercises three times:

10 glute bridges: lie on the floor, bend your knees then lift your hips to form a nice line between your torso and your
thighs. Lower your glutes then lift them again, 10 times.
10 leg raises
10 windshield wipers
1 minute of rest

Then, again repeat the following set of three exercises three times:

8 push-ups
10 reverse push-ups
10 lunges per leg
30 seconds of rest

Day 5: Run for 30 minutes at a pace where you can easily breathe through your nose or speak full sentences. Warm-up routine without the run, followed by these exercises:

5 push-ups;
5 leg raises, back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 leg raises back on the floor;
6 windshield wipers;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest;
5 push-ups;
5 reverse push-ups;
5 lunges per leg;
60s rest.

Day 6: Warm-up routine then 3 core routines Day 7: Run for 30 minutes at a pace where you can easily breathe through your nose or speak full sentences. Warm-up routine without the run, then repeat the following sequence 4 times:

60 seconds of high knees
30 seconds of running on the spot

Then follow up by repeating the following sequence 4 times:

1 minute on your back, legs straight and heels held off the floor
10 leg raises
10 windshield wipers
30 seconds of rest

Then follow up by repeating the following sequence 4 times:

10 burpees
10 reverse push-ups
20 lunges, 10 per leg
30 seconds of rest

Week 24

Day 1: Rest day Day 2: Warm-up routine + 2 core routines Day 3: Rest day Day 4: Warm-up routine + 3 core routines Day 5: Rest day Day 6: Warm-up routine + 2 core routines Day 7: Rest day

At the end of these 24 weeks, the joint and muscle foundations are in place to move on to training more specific to mountain sports. The page #101 - Training offers pointers for building the next stage of the programme.