*Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.*
*can be modified
Novice
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 30 Jumping Jacks
1 Set of 20 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk
Intermediate 
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 40 Jumping Jacks
1 Set of 30 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk
Expert
1 Minute Jog/Bike/Walk
1 Set of Pushup Max* 
1 Set 2 Minute Sit Up Max
2 Minute Jog/Bike/Walk
1 Set of Wall Sit Max
1 Set of 2 Minute Squat Max
3 Minute Jog/Bike/Walk
1 Set of 50 Jumping Jacks
1 Set of 40 Calf Raises
​​​​​​4 Minute Jog/Bike/Walk

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