1X: 15 Jumping Jacks/10 Push Ups – Lap 1 Walk (full track under 4 min)
2X: 15 Jumping Jacks/15 Squats- Lap 2 Walk (full track under 4 min)
3X: 10 Push Ups/15 Squats- Lap 3 Walk (full track under 4 min)
4X: 15 Jumping Jacks/15 Squats/10 Push Ups- Lap 4 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 15 Jumping Jacks/15 Jumping Squats- Lap 1 Walk (full track under 4 min)
2X: 10 Push Ups/20 Mountain Climbers– Lap 2 Walk (full track under 4 min)
3X: 15 Jumping Jacks/20 Squats– Lap 3 Walk (full track under 4 min)
4X: 10 Push Ups/20 Mountain Climbers– Lap 4 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 20 Jumping Jacks/30 High Knee Raises– Lap 1 Walk (full track under 4 min)
2X: 10 Push Ups/ 15 Jump Ropes– Lap 2 Walk (full track under 4 min)
3X: 15 Jumping Squats/30 Front Punches– Lap 3 Walk (full track under 4 min)
4X: 20 Jumping Jacks/30 High Knee Raises– Lap 4 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 High Knee Raises/20 Stationary Lunges– Lap 1 Walk (full track under 4 min)
2X: 12 Push Ups/20 Mountain Climbers– Lap 2 Walk (full track under 4 min)
3X: 20 Front Kicks/30 Front Punches– Lap 3 Walk (full track under 4 min)
4X: 20 Jumping Jacks/12 Push Ups– Lap 4 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 25 Jumping Jacks/20 Side Lunges– Lap 1 Walk (full track under 4 min)
2X: 25 Squats/20 Jump Ropes– Lap 2 Walk (full track under 4 min)
3X: 20 Mountain Climbers– Lap 3 Walk (full track under 4 min)
4X: 12 Push Ups/20 Front Lunges– Lap 4 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 25 Wide Stance Squats/10 Wide Arm Push Ups– Lap 1 Walk (full track under 4 min)
2X: 20 Side Lunges/10 Wide Arm Push Ups– Lap 3 Walk (full track under 4 min)
3X: 30 Jumping Jacks– Lap 3 Walk (full track under 4 min)
4X: 20 Side Lunges/25 Wide Stance Squats– Lap 3 Walk (full track under 4 min)
***10 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
Active Rest
1X: 30 Jumping Jacks/12 Push Ups– Lap 1 Walk (full track under 4 min)
2X: 30 High Knee Raises/20 Step Back Lunges– Lap 2 Walk (full track under 4 min)
3X: 20 Mountain Climbers– Lap 3 Walk (full track under 4 min)
4X: 30 Jumping Jacks/12 Push Ups– Lap 4 Walk (full track under 4 min)
***12 Sit ups*** 15 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 Jumping Jacks/20 Front Kicks– Lap 1 Walk (full track under 4 min)
2X: 25 Squats/12 Push Ups– Lap 2 Walk (full track under 4 min)
3X: 50 Front Punches– Lap 3 Walk (full track under 4 min)
4X: 20 Arm Rotation/12 Push Ups– Lap 4 Walk (full track under 4 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 High Knee Raises/20 Mountain Climbers– Lap 1 Walk (full track under 4 min)
2X: 30 Jumping Jacks/15 Push Ups– Lap 2 Jog (full track under 3:45 min)
3X: 25 Jump Ropes– Lap 3 Walk (full track under 4 min)
4X: 25 Squats w/Calve Raises– Lap 4 Jog (full track under 3:45 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 Jumping Jacks– Lap1 Walk (straight away) Lunge (curve) full track under 4:15min
2X: 20 Push Ups– Lap 2 Jog (straight away) Walk (curve) full track under 3:15 min)
3X: 40 squats– Lap3 Walk (straight away) Lunge (curve) full track under 4:15min
4X: 30 Jump Ropes– Lap 4 Jog (straight away) Walk (curve) full track under 3:15 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 High Knee Raise– Lap1 Walk (straight away) Lunge (curve) full track under 4:15min
2X: 20 Mountain Climbers– Lap 2 Jog (straight away) Walk (curve) full track under 3:15 min)
3X: 25 Push Ups– Lap3 Walk (straight away) Lunge (curve) full track under 4:15min
4X: 25 Jump Ropes– Lap 4 Jog (straight away) Walk (curve) full track under 3:15 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 Jumping Jacks– Lap1 Walk (straight away) Lunge (curve) full track under 4:15min
2X: 20 Push Ups– Lap 2 Jog (straight away) Walk (curve) full track under 3:15 min)
3X: 40 squats– Lap3 Walk (straight away) Lunge (curve) full track under 4:15min
4X: 30 Jump Ropes– Lap 4 Jog (straight away) Walk (curve) full track under 3:15 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
Active Rest
1X: 30 High Knee Raise– Lap1 Walk (straight away) Lunge (curve) full track under 4:15min
2X: 20 Mountain Climbers– Lap 2 Jog (straight away) Walk (curve) full track under 3:15 min)
3X: 25 Push Ups– Lap3 Walk (straight away) Lunge (curve) full track under 4:15min
4X: 25 Jump Ropes– Lap 4 Jog (straight away) Walk (curve) full track under 3:15 min)
***15 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 30 Jump Ropes– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
2X: 30 Jump Ropes– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
3X: 40 Jump Ropes– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***20 Sit ups*** 20 Lying Bent Knee Raises***50 Standing Twist/Rotation
1X: 50 Jumping Jacks– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
2X: 30 Jump Ropes– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
3X: 25 Jumping Squats– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Diamond Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***30 Sit ups*** 25 Lying Bent Knee Raises***75 Standing Twist/Rotation
1X: 30 Spider Climbers– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
2X: 30 Wide Leg Squats– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
3X: 40 Jump Ropes– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***30 Sit ups*** 30 Lying Bent Knee Raises***100 Standing Twist/Rotation
2X: 30 Spider Climbers– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
2X: 30 Wide Leg Squats/Calve raise– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
3X: 40 Jumping Jacks– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***35 Sit ups*** 30 Lying Bent Knee Raises***100 Standing Twist/Rotation
2X: 30 Mountain Climbers– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Close Leg Squats/Calve Raises– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
3X: 50 Jump Ropes– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***50 Crunches*** 30 Flutter kicks***100 Standing Twist/Rotation
Active Rest
2X: 30 Mountain Climbers– Lap1 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Close Leg Squats/Calve Raises– Lap2 Walk (straight away) Jog (curve) full track under 3:15min
2X: 50 Front Kicks– Lap3 Walk (straight away) Jog (curve) full track under 3:15min
4X: 25 Wide Arm Push Ups– Lap4 Walk (straight away) Lunge (curve) full track under 4:10min
***50 Crunches*** 30 Flutter kicks***100 Standing Twist/Rotation
2X: 50 Jumping Jacks– Lap1 Jog (straight away) Walk (curve) full track under 3:00min
4X: 30 Close Leg Squats/Calve Raises– Lap2 Jog (straight away) Walk (curve) full track under 3:00min
4X: 50 Jump Ropes– Lap3 Jog (straight away) Walk (curve) full track under 3:00min
4X: 25 Push Ups– Lap4 Jog (straight away) Lunge (curve) full track under 4:00min
***75 Crunches*** 50 Flutter kicks***100 Standing Twist/Rotation
2X: 50 Jumping Jacks– Lap1 Jog (straight away) Walk (curve) full track under 3:00min
3X: 50 Close Leg Squats/Calve Raises– Lap2 Jog (straight away) Walk (curve) full track under 3:00min
4X: 50 Jump Ropes– Lap3 Jog (straight away) Walk (curve) full track under 3:00min
4X: 30 Push Ups– Lap4 Jog (straight away) Lunge (curve) full track under 4:00min
***75 Crunches*** 50 Flutter kicks***150 Standing Twist/Rotation
2X: 30 Spider Climbers– Lap1 Jog (straight away) Walk (curve) full track under 3:00min
3X: 50 Close Leg Squats/Calve Raises– Lap2 Jog (straight away) Walk (curve) full track under 3:00min
4X: 50 Jump Ropes– Lap3 Jog (straight away) Walk (curve) full track under 3:00min
4X: 30 Wide Arm Push Ups– Lap4 Jog (straight away) Lunge (curve) full track under 4:00min
***100 Crunches*** 50 Flutter kicks***150 Standing Twist/Rotation
****We are not Doctors. So before you try anything on this site, an exercise, a program, or anything, remember to check with your Physician. Do not follow or start anything from the Slimdown for Health site if your doctor advises against it. You assume all risk for participating. If you use any information provided on this site, you do so at your own risk, and you waive any right to make any claim against Slimdown for Health, its employees or representatives, as the result of the use of such information from the site.
