1 2 3 4 5 6 7

2min run 10 squats 2min run 10 squats 2min run 10 squats 5min run
2min walk 10 calf raises 2min walk 10 calf raises 1min walk 10 calf raises 5 min walk
2 sets 3 sets 3 sets 3 sets

8 9 10 11 12 13 14
3min run 20 squats 3min run 20 squats 3min run 20 squats 7min run
2min walk 20 calf raises 1min walk 20 calf raises 1min walk 20 calf raises 5min walk
2 sets 3 sets 3 sets 2 sets

15 16 17 18 19 20 21
4min run 30 squats 4min run 30 squats 4min run 30 squats 10min run
2min walk 30 calf raises 2min walk 30 calf raises 1min walk 30 calf raises 5min walk
2 sets 3 sets 3 sets 2 sets

22 23 24 25 26 27 28
5min run 20 x2 squats 5min run 20 x2 squats 5min run 20 x2 squats 15min run
2min walk 20 x2 calf 2min walk 20 x2 calf 1min walk 20 x2 calf - in one go -
2 sets raises 3 sets raises 3 sets raises non-stop

29 30 31 32 33 34 35
6min run 25 x2 squats 6min run 25 x2 squats 6min run 25 x2 squats 10min run
2min walk 20 x3 calf 2min walk 20 x3 calf 1min walk 20 x3 calf 2min walk
2 sets raises 3 sets raises 3 sets raises 2 sets

36 37 38 39 40 41 42
7min run 20 x3 squats 7min run 20 x3 squats 7min run 20 x3 squats 25min run
2min walk 20 x3 calf 2min walk 20 x3 calf 1min walk 20 x3 calf - in one go
2 sets raises 3 sets raises 3 sets raises non-stop

43 44 45 46 47 48 49
8min run 35 x2 squats 8min run 35 x2 squats 9min run 35 x2 squats 15 min run
2min walk 15 x4 calf 2min walk 15 x4 calf 1min walk 15 x4 calf 1min walk
2 sets raises 3 sets raises 2 sets raises 2 sets

50 51 52 53 54 55 56
10min run 20 x4 squats 10min run 20 x4 squats 15min run 20 x4 squats 30-35min in
2min walk 20 x4 calf 2min walk 20 x4 calf 2min walk 20 x4 calf one go
2 sets raises 3 sets raises 2 sets raises run or 5K