Body Weight Program Weeks 7, 8, 9 & 10

Suggested week 7 goals 
1. Using your "my fitness pal" app, try to hit your nutrition goals each day, Carbohydrates 50% daily diet, Fat 30% daily diet & Protein 20%

Week 7-Day 43
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

3:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:30 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
3:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:30 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
3:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:30 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate

Day 44
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body & core
Complete 3 rounds of:
10- push-ups
10- chair dips
10- diamond push-ups
20- sit-ups
Rest & recover 1:00 minute

Day 45
Rest & Recover

Day 46
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 1.50 miles as fast as possible. If you can run the entire distance then do it. If you have to break it up into .25 and or .50 mile runs with 1 or 2 minutes walk then do that. Goal is to complete the distance as fast as your body can safely handle it.

Day 47
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body & core
Complete 3 rounds of:
10- air squats
10- walking lunges (5 each leg)
10- jumping air squats video demo
20- leg raises video demo
Rest & recover 1:00 minute

Day 48
Rest & Recover

Day 49
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
2:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
2:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
2:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate

Suggested week 8 goals 
1. After each workout this week add a 10 minute walk for a cool down session.

Week 8-Day 50
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body & core
Complete 4 rounds of:
5- pull ups (if you can't do a full pull up on your own, then do a jumping pull up video demo)
10- push-ups
15- sit-ups
Rest & recover 1:00 minute

Day 51
Rest & Recover

Day 52
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
4:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate

Day 53
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body & core
Complete 4 rounds of:
1:00 wall sit
1;00 flat plank
1:00 of air squats (as many as you can do in a minute)
Rest & recover 1:00 minute

Day 54
Rest & Recover

Day 55
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 1.75 miles as fast as possible. If you can run the entire distance then do it. If you have to break it up into .25 and or .50 mile runs with 1 or 2 minutes walk then do that. Goal is to complete the distance as fast as your body can safely handle it.

Day 56
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Full body
Complete as many rounds as you can in 15 minutes of the following
5 burpees (video demo)
10 toe touches
15 push-ups
20 sit-ups
25 air squats
30 jumping jacks

Suggested week 9 goals 
1. After each workout take some time and stretch out each major muscle group.

Week 9-Day 57
Rest & Recover

Day 58
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

5:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
5:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
5:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
1:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate

Day 59
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body & core
Complete 4 rounds of:
25- jump rope
15- push-ups
5- pull ups (if you can't do a full pull up on your own, then do a jumping pull up video demo)
Rest & recover 1:00 minute

Day 60
Rest & Recover

Day 61
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 2.00 miles as fast as possible. If you can run the entire distance then do it. If you have to break it up into .25 and or .50 mile runs with 1 or 2 minutes walk then do that. Goal is to complete the distance as fast as your body can safely handle it.


Day 62
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body & core
Complete 4 rounds of:
25 air squats
20 walking lunges (10 each leg)
15 leg raises video demo
Rest & recover 1:00 minute

Day 63
Rest & Recover

Suggested week 10 goals 
OUTSTANDING WORK. 
REWARD YOURSELF!!! After this week of workouts you have completed the body weight program. 
1. Schedule a celebratory meal 
2. Buy something new you want, workout clothes, gym membership, supplements etc. 

Week 10-Day 64
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

6:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
2:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate
6:00 minutes run/jog (go as hard as you safely can) GOAL: high heart rate
2:00 minute walk (keep moving, but allow yourself to recover during this time) GOAL: lower your heart rate

Day 65
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Upper body & core
Complete in order
25 push-ups
25 sit-ups
Rest & Recover 1:00 minute
25 bench dips
1:00 minute flat plank hold
Rest & Recover 1:00 minute
25 push-ups
25 sit-ups
Rest & Recover 1:00 minute
25 bench dips
1:00 minute flat plank hold
Rest & Recover 1:00 minute

Day 66
Rest & Recover

Day 67
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete 2.00 miles as fast as possible. If you can run the entire distance then do it. If you have to break it up into .25 and or .50 mile runs with 1 or 2 minutes walk then do that. Goal is to complete the distance as fast as your body can safely handle it.

Day 68
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

FOCUS- Lower body & core
Complete in order
25 air squats
1:00 minute right side plank hold
Rest & Recover 1:00 minute
25 jump rope
1:00 minute left side plank hold
Rest & Recover 1:00 minute
25 air squats
1:00 minute right side plank hold
Rest & Recover 1:00 minute
25 jump rope
1:00 minute left side plank hold
Rest & Recover 1:00 minute

Day 69
Rest & Recover

Day 70
Day 70 of the program we suggest you calculate and record several numbers. This is the same thing you did Day 1 of the program. This will show some of the major accomplishments you have made these past 10 weeks.

Record weight & measurements
Weigh yourself. Make sure to do this the same way each time. For example, make sure to use the same scale, wearing the same clothing & same time of day.

Using a cloth measuring tape measure record your: neck size, waist size & arm size (pick & record right or left arm). **If you do not have a cloth measuring tape, you can use a piece of rope or string. If using this method just measure with the string and then lay the string out flat and straight next to a standard tape measure to convert it to inches.

Perform & record  maximums
(Warm-up) 5:00 minute walk (uptempo pace) and or jog. 5-10 reps each of: neck rotations (each direction), arm rotations (each direction) push-ups, air squats, toe touches.

Complete as many perfect form push-ups as possible without stopping. Suggested form: hands a little wider then shoulder with apart, body stays parallel during entire movement, chest touches ground in in down position and arms are fully extended in up position.
Record number completed, now compare how far you have come from Day 1 of the program. 
Rest & recover for 2 minutes

Complete as many perfect form sit-ups as possible without stopping. Suggested form: feet weighted down or under something, hands behind head, elbows touch knee area in the up position and shoulder blades touch ground in down position.
Record number completed, now compare how far you have come from Day 1 of the program. 
Rest & recover for 2 minutes

Complete as many perfect form air squats as possible without stopping in 1 minute. Suggested form: feet a little wider then shoulder width, legs fully extended in the up position, dropping your hips below parallel while keeping both feet flat on the floor in the down position.
Record number completed, now compare how far you have come from Day 1 of the program. 
Rest & recover for 2 minutes

Complete 1 mile as fast as possible. If you have to walk, then walk. If you can jog some of it then do it. Goal is to complete the mile as fast as possible and to figure out your starting point for this program.
Record the time it takes to complete, now compare how far you have come from Day 1 of the program.