Week 1 - Day 1

Eat as you normally do but make sure you log everything in Cronometer or MyFitnessPal

This will give you a baseline to work from next week.

Make sure you weigh yourself and log it. Don't forget to take a progress photo.

Warmup:

30 seconds - Jogging on Spot with high knees to chest 10 x Pushups (Kneeling or toes) 30 seconds - Jogging on spot heels to bum 10 x Alternate Side Lunge

Working Sets (2 - 3 Rounds):

15 second rest between exercises and 60 seconds rest between sets.

12 x Bodyweight Squat (Use a seat and squat to seat if needed for extra assistance. 12 x Pushups (Kneeling or on Toes) 12 x Reverse Lunges (Use chair or table for support if feeling unsteady) 20 x Mountain Climbers (Good controlled flowing movement try picking up speed when feel comfortable) 12 x Prone Cobra (Hold 2 seconds at top) (lying face down tuck tailbone under, activate core muscle gently roll hands and shoulders out scapular back and down and lift upper body gently off ground tuck chin in).

3 minute AMRAP (As Many Rounds As Possible)

5 x Pushups 10 x Jump Squats or Squats 15 x Straight Leg Raise (Bent legs if required)