Beginner

Day 1 - Walk, run, jog a (1 Mile) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees
Day 2 – 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 3 - Walk, run, jog (2 Miles) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees
Day 4 - 3 sets of 15 swimmer presses, 3 sets of 15 wood chops, 3 sets of 21’s, 3 sets of 15 lawnmowers
Day 5 - Walk, run, jog a 5k (3.1 Miles) 100 Jumping Jacks, 100 Crunches, 40 Toe Touches, 5 burpees

Advanced

Day 1 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 20 Globe Jumps, 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 3 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 20 Globe Jumps, 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 30 Pushups (modified if needed)

Day 5 - 100 Toe Touches, 100 Crunches, 100 Jumping Jacks, 20 Globe Jumps, 40 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump), 50 Squat Kicks, 10 High Plank to Low Plank

Any questions please let me know! Sorry they are late.