Exercise starting from Monday

this was sent to me courtesy of my friend Lee who is a personal trainer.....he is also gay but that doesn't matter

Week 1
Monday - 400 m run followed by 20 squats, repeat, then do 3 Front plank 45 sec per plank with 15 second rest.


Tuesday - Eight hundred meters of jogging should warm you up for the workouts. perform 5 rounds of Jump Lunge (3), push ups (6) and squats (9). The exercise should end with a 800 m run


Wednesday - the warm up exercises should include jumping jacks (30) and squats (10). Workout - 10 sit ups and 10 push ups. As many rounds as possible, of sit ups and push ups need to performed within 15 minutes.


Thursday - 400 m running followed by 20 squats, 20 press ups, 30 second plank, 20 Press ups, 20 squats then 400m run.


Friday - as many rounds as possible of pull ups (2), push ups (5) and squats (10) within 15 minutes should be performed.