U Planner Naza

Phase 2: Intermediate
Week 23 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ 10 rep x 2 sets BURPEE
▪ 15 rep x 2 sets FLUTTER KICKS

▪ 20 minutes RUN
Day 2 ▪ 60 rep x 5 sets JUMPING JACK
▪ 15 rep x 5sets MOUNTAIN CLIMBERS


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ 65 rep x 5 sets JUMPING JACK
▪ 8-10-12 rep x 5 set SIDE JACKS

▪ 20 minutes RUN
Day 5 ▪ 15 rep x 5 sets min LUNGES
▪ 15 rep x 5 sets LONG ARMS CRUNCHES

Day 6 REST DAY


▪ 20 minute RUN
Day 7 ▪ 15 rep X 5 sets TRICEP DIPS
▪ 15 rep x 5 sets BICYCLE















WINNERS NEVER QUIT!
U PLANNER 51

Phase 2: Intermediate
Week 24 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ UP & DOWN STAIRS 15 rep x 2 sets
▪ EACH SIDE LEG PLANKS 15 rep x 2 sets

▪ 20 minutes RUN
Day 2 ▪ LOW SQUAT JUMP 15 rep x 2 sets
▪ LONG ARMS CRUNCHES 15 rep x 3 sets


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING LUNGES 8 rep x 8 sets
▪ CROSS CRUNCHES 15 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ WALKING PUSH UP 15 rep x 3 sets
▪ LONG ARMS CRUNCHES 15 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
▪ EXTENDED SHOULDER WIDTH KNEE PUSH UP
Day 7 20 rep x 2 sets

▪ HIGH TO LOW PLANK 20 rep













WINNERS NEVER QUIT!
U PLANNER 52

Phase 2: Intermediate
Week 25 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
▪ DIAGONALS
Day 1 (NETBALL/BASKETBALL/HANDBALL COURT)
▪ ELBOW PLANKS 50 sec
▪ 20 minutes RUN
Day 2 ▪ MOUNTAIN CLIMBERS 15 rep x 5 sets
▪ JUMPING JACK 65 rep x 5 sets


Day 3 REST DAY


▪ 20 minutes RUN
▪ SIDE JACKS & JUMPING JACKS 8-12-8-12 x 3
Day 4 sets

▪ BICYCLE 15 rep x 5 sets
▪ 20 minutes RUN
Day 5 ▪ BURPEE 15 rep x 3 sets
▪ ELBOW PLANKS 50 sec


Day 6 REST DAY


▪ 20 minutes RUN
▪ LONG RUN 10 KM
Day 7 ▪ EXTENDED SHOULDER WIDTH KNEE PUSH UP
20 rep x 2 sets












WINNERS NEVER QUIT!
U PLANNER 53

Phase 2: Intermediate
Week 26 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ UP & DOWN STAIRS 15 min
▪ HEEL TOUCHES 20 rep x 5 sets

▪ 20 minutes RUN
Day 2 ▪ JUMPING JACKS 65 rep x 5 sets
▪ LATERAL JUMPS 30 rep x 5 sets


Day 3 REST DAY


▪ 20 minutes RUN
▪ KNEE CRUNCHES 20 rep x 5 sets
Day 4 ▪ EXTENDED SHOULDER WIDTH KNEE PUSH UP
20 rep x 2 sets
▪ 20 minutes RUN
Day 5 ▪ LOW SQUAT JUMP 15 rep x 5 sets
▪ ELBOW PLANKS 60 sec


Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ JUMPING JACKS 100 rep














WINNERS NEVER QUIT!
U PLANNER 54

Phase 2: Intermediate
Week 27 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ TABATA 4 min X 3 sets
▪ WALKING 10 min

▪ 20 minutes RUN

Day 2 ▪ EXTENDED SHOULDER WIDTH KNEE PUSH UP
20 rep x 5 sets
▪ HIGH TO LOW PLANK 20 rep

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ WALKING PUSH UP 15 rep x 3 sets
▪ LONG ARMS CRUNCHES 15 rep x 5 sets

▪ 20 minutes RUN
Day 5 ▪ JUMPING LUNGES 8 rep x 8 sets
▪ CROSS CRUNCHES 20 rep x 3 sets


Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LOW SQUAT JUMP 15 rep x 3 sets
▪ LONG ARMS CRUNCHES 15 rep X 5 set














WINNERS NEVER QUIT!
U PLANNER 55

Phase 2: Intermediate
Week 28 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JUMP SQUAT 20 rep X 2 sets
▪ EACH SIDE LEG PLANK 50 sec

▪ 20 minutes RUN
Day 2 ▪ JUMPING JACK 80 rep
▪ MOUNTAIN CLIMBERS 25 rep x 3 sets


Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ UP & DOWN STAIRS 20 rep x 3 sets
▪ EACH SIDE PLANK 60 sec

▪ 20 minutes RUN
▪ LUNGES 20 rep x 3 sets
Day 5 ▪ EXTENDED SHOULDER WIDTH KNEE PUSH UP
20 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
▪ SIDE JACK & JUMPING JACK 12-20-12-20 x 3
Day 7 sets
▪ BICYCLE 15 rep X 3 set













WINNERS NEVER QUIT!
U PLANNER 56

Phase 3: Advanced
Week 29 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ KNEE CRUNCHES 20 rep X 3 sets
▪ SHOULDER WIDTH KNEE PUSH UP 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ JUMPING LUNGES 20 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ JUMPING JACK 100 rep x 3 sets
▪ LATERAL JUMP 20 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 10 KM
▪ SIDE JACK & JUMPING JACK 12-20-12-20 x 3 sets















WINNERS NEVER QUIT!
U PLANNER 57

Phase 3: Advanced
Week 30 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ SHOULDER WIDTH KNEE PUSH UP 20 rep X 5
sets
▪ SIDE LEG PLANK 60 sec
▪ 20 minutes RUN
Day 2 ▪ BURPEE 15 rep x 5 sets
▪ LONG ARMS CRUNCHES 15 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ INCLINE PUSH UP 20 rep x 5 sets

▪ 20 minutes RUN
Day 5 ▪ TABATA 4 min x 3 sets
▪ JUMPING JACK 100 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ SIDE JACK & JUMPING JACK 12-20-12-20 x 3 sets
▪ LEG RAISES 15 rep x 5 sets














WINNERS NEVER QUIT!
U PLANNER 58

Phase 3: Advanced
Week 31 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ FARTLEK (30 sec JOG – 20 sec TEMPO RACE -10
sec SPRINT) 10 min
▪ EACH SIDE LEG PLANK 60 sec
▪ 20 minutes RUN
Day 2 ▪ LATERAL JUMP 30 rep x 5 sets
▪ BICYCLE 15 rep x 3 sets


Day 3 REST DAY

▪ 20 minutes RUN
Day 4 ▪ BURPEE WITH JUMP 20 rep x 3 sets
▪ PLANK WITH SHOULDER TOUCH 20 rep


▪ 20 minutes RUN
Day 5 ▪ JUMP SQUAT 20 rep x 5 sets
▪ SHOULDER WIDTH KNEE PUSH UP 25 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ KNEE CRUNCHES 20 rep x 5 sets
▪ LEG RAISES 20 rep x 5 sets














WINNERS NEVER QUIT!
U PLANNER 59

Phase 3: Advanced
Week 32 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JUMPING JACK 100 rep x 10 sets
▪ BURPEE WITH JUMP 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ LATERAL JUMP 30 rep x 5 sets
▪ SHOULDER WIDTH KNEE PUSH UP 25 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ CROSS CRUNCHES 15 rep x 5 sets
▪ LEG RAISES 15 rep X 5 sets

▪ 20 minutes RUN
Day 5 ▪ FULL PLANK 60 sec x 2 sets
▪ BURPEE 20 rep x 2 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LUNGES 20 rep x 5 sets
▪ SIDE LEG PLANK 60 sec















WINNERS NEVER QUIT!
U PLANNER 60

Phase 3: Advanced
Week 33 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ UP & DOWN STAIRS 30 rep x 2 sets
▪ JUMP SQUAT 20 rep x 2 sets


▪ 20 minutes RUN
Day 2 ▪ LATERAL JUMP 100 rep x 2 sets
▪ MOUNTAIN CLIMBERS 20 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ WALL PUSH UP 25 rep x 2 sets
▪ LONG ARM CRUNCHES 25 rep X 5 sets

▪ 20 minutes RUN
Day 5 ▪ JUMPING LUNGES 20 rep x 2 sets
▪ SINGLE LEG LATERAL JUMP 20 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 15 KM
▪ ELBOW PLANK 60 sec X 2 sets















WINNERS NEVER QUIT!
U PLANNER 61

Phase 3: Advanced
Week 34 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ TRICEP DIP 30 rep x 2 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets


▪ 20 minutes RUN
Day 2 ▪ STANDING MOUNTAIN CLIMBERS 20 rep x 2 sets
▪ PLANK WITH SHOULDER TOUCH 20 rep x 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
▪ FARTLEK (30 sec JOG – 20 sec TEMPO RACE -10
Day 4 sec SPRINT) 10 min
▪ ELBOW PLANK 60 sec
▪ 20 minutes RUN
Day 5 ▪ WALKING PUSH UP 20 rep x 3 sets
▪ JUMPING JACK 100 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ BURPEE WITH JUMP 20 rep x 3 sets
▪ CROSS CRUNCHES 15 rep X 3 sets














WINNERS NEVER QUIT!
U PLANNER 62

Phase 3: Advanced
Week 35 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ KNEE CRUNCHES 20 rep x 3 sets
▪ SHOULDER WIDTH KNEE PUSH UP 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ MOUNTAIN CLIMBER 20 rep x 5 sets
▪ JUMPING LUNCGES 20 rep x 2 sets

▪ 20 minutes RUN
Day 5 ▪ JUMPING JACK 100 rep x 3 sets
▪ LATERAL JUMP 20 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 10 KM
▪ SIDE JACK & JUMPING JACK 12-20-12-20 X 3 sets
















WINNERS NEVER QUIT!
U PLANNER 63

Phase 3: Advanced
Week 36 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JUMPING LUNGES 20 rep X 3 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ STANDING MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING JACK 100 rep x 5 sets
▪ BURPEE WITH JUMPS 20 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ BICYCLE 15 rep x 3 sets
▪ CROSS CRUNCHES 15 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec x 2 sets
















WINNERS NEVER QUIT!
U PLANNER 64

Phase 3: Advanced
Week 37 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JUMPING LUNGES 20 rep X 3 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ STANDING MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING JACK 100 rep x 5 sets
▪ BURPEE WITH JUMPS 20 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ BICYCLE 15 rep x 3 sets
▪ CROSS CRUNCHES 15 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec x 2 sets















WINNERS NEVER QUIT!
U PLANNER 65

Phase 3: Advanced
Week 38 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ DIAGONALS (NETBALL/BASKETBALL/HANDBALL
COURT) 10 min x 2 sets
▪ LONG ARMS CRUNCHES 15 rep x 5 sets
▪ 20 minutes RUN
Day 2 ▪ SIDE JACK & JUMPING JACK 12-20-12-20 rep x 3
sets
▪ WALKING PUSH UP 20 rep x 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMP SQUAT 20 rep x 5 sets
▪ SIDE LEG PLANK 60 sec

▪ 20 minutes RUN
Day 5 ▪ MOUNTAIN CLIMBERS 30 rep x 5 sets
▪ FLUTTER KICKS 20 rep x 2 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ STANDING MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ PLANK WITH SHOULDER TOUCH 20 rep













WINNERS NEVER QUIT!
U PLANNER 66

Phase 3: Advanced
Week 39 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ MOUNTAIN CLIMBERS 35 rep x 5 sets
▪ HEEL TOUCHES 35 rep x 5 sets


▪ 20 minutes RUN
Day 2 ▪ JUMPING JACK 100 rep x 6 sets
▪ LATERAL JUMP 35 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ SHOULDER WIDTH KNEE PUSH UP 25 rep x 5 sets
▪ SIDE LEG PLANK 60 sec

▪ 20 minutes RUN
Day 5 ▪ BURPEE 20 rep x 3 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 15 KM
▪ JUMPING JACK 100 rep X 5 sets















WINNERS NEVER QUIT!
U PLANNER 67

Phase 3: Advanced
Week 40 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ HIGH TO LOW PLANK 30 rep
▪ FLUTTER KICK 30 rep x 2 sets


▪ 20 minutes RUN
Day 2 ▪ WALL PUSH UP 35 rep x 5 sets
▪ LONG ARMS CRUNCHES 35 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ TABATA 4 min 3 sets
▪ SIDE JACK 12-16-20 rep

▪ 20 minutes RUN
Day 5 ▪ TRICEP DIP 20 rep x 5 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ KNEE CRUNCHES 20 rep x 5 sets
▪ LEG RAISES 20 rep X 5 sets















WINNERS NEVER QUIT!
U PLANNER 68

Phase 3: Advanced
Week 41 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ SHOULDER WIDTH KNEE PUSH UP 20 rep X 3
sets
▪ SIDE LEG PLANK 60 sec
▪ 20 minutes RUN
Day 2 ▪ BURPEE 20 rep x 5 sets
▪ LONG ARMS CRUNCHES 15 rep x 10 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ INCLINCE PUSH UP 20 rep x 5 sets

▪ 20 minutes RUN
Day 5 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ SIDE JACK & JUMPING JACK 12-20-12-20 rep x 5
sets
▪ BICYCLE 15 rep x 3 sets












WINNERS NEVER QUIT!
U PLANNER 69

Phase 3: Advanced
Week 42 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JOG 30 sec – TEMPO RACE 20sec – SPRINT 10
sec x 15min
▪ SHOULDER WIDTH KNEE PUSH UP 20 rep x 3 sets
▪ 20 minutes RUN
Day 2 ▪ JUMP SQUAT 30 rep x 2 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING JACK 100 rep x 8 sets
▪ MOUNTAIN CLIMBERS 20 rep x 8 sets

▪ 20 minutes RUN
Day 5 ▪ WALKING PUSH UP 20rep x 3 sets
▪ ELBOW PLANK 60 sec

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ BICYCLE 10 rep x 10 sets
▪ FLUTTER KICK 10 rep x 10 sets














WINNERS NEVER QUIT!
U PLANNER 70

Phase 3: Advanced
Week 43 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ BURPEE 20 rep x 5 sets
▪ MOUNTAIN CLIMBERS 20 rep x 5 sets


▪ 20 minutes RUN
Day 2 ▪ HIGH TO LOW PLANK 40 rep x 2 sets
▪ FLUTTER KICK 40 rep x 2 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ TRICEP DIP 20 rep x 5 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets

▪ 20 minutes RUN
Day 5 ▪ HEEL TOUCHES 40 rep x 2 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 4 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 15 KM
▪ JUMPING JACK 100 rep x 5 sets















WINNERS NEVER QUIT!
U PLANNER 71

Phase 3: Advanced
Week 44 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ SQUAT 12-14-16 rep x 3 sets
▪ ELBOW PLANK 60 sec x 2 sets


▪ 20 minutes RUN
Day 2 ▪ BICYCLE 15 rep x 5 sets
▪ CROSS CRUNCHES 15 rep x 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING JACK 200 rep x 10 sets
▪ BURPEE 20 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ LOW SQUAT JUMP 20 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ JUMPING LUNGES 20 rep x 3 sets
▪ SINGLE LEG LATERAL JUMPS 20 rep x 3 sets















WINNERS NEVER QUIT!
U PLANNER 72

Phase 3: Advanced
Week 45 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ TRICEP DIPS 20 rep x 5 sets
▪ PLANK WITH SHOULDER TOUCH 20 sec x 3 sets


▪ 20 minutes RUN
Day 2 ▪ RUN UP & DOWN STAIRS 30 rep x 2 sets
▪ JUMPING JACK 100 rep x 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ LUNGES 20 rep x 5 sets
▪ ELBOW PLANK 60 sec x 2 sets

▪ 20 minutes RUN
Day 5 ▪ LATERAL JUMPS 30 rep x 5 sets
▪ JUMPING JACK 100 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ JUMPING SQUAT 30 rep x 5 sets
▪ MOUNTAIN CLIMBERS 25 rep x 5 sets















WINNERS NEVER QUIT!
U PLANNER 73

Phase 3: Advanced
Week 46 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ WALKING PUSH UP 20 rep x 5 sets
▪ FLUTTER KICKS 10 rep x 10 sets


▪ 20 minutes RUN
Day 2 ▪ TABATA 4 min x 3 sets
▪ SIDE JACK 12-16-20 rep

Day 3 REST DAY


▪ 20 minutes RUN
▪ SIDE JACK & JUMPING JACK 12-20-12-20 rep x 5
Day 4 sets
▪ LONG ARMS CRUNCHES 20 rep x 5 sets
▪ 20 minutes RUN
Day 5 ▪ BOTH LEG MOUNTAIN CLIMBERS 25 rep x 5 sets
▪ ELBOW PLANK 30 sec x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ SHOULDER WIDTH KNEE PUSH UP 30 rep x 5 sets
▪ SIDE LEG PLANK 60 sec














WINNERS NEVER QUIT!
U PLANNER 74

Phase 3: Advanced
Week 47 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ STANDING MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ PLANK WITH SHOULDER TOUCH 30 rep


▪ 20 minutes RUN
Day 2 ▪ MOUNTAIN CLIMBERS 30 rep x 5 sets
▪ FLUTTER KICK 20 rep X 2 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMP SQUAT 20 rep x 5 sets
▪ SIDE LEG PLANK 60 sec

▪ 20 minutes RUN
Day 5 ▪ JUMPING JACK 100 rep x 5 sets
▪ WALKING PUSH UP 20 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ DIAGONAL (NETBALL/BASKETBALL/HANDBALL
COURT) 10 min
▪ LONG ARMS CRUNCHES 15 rep x 5 sets













WINNERS NEVER QUIT!
U PLANNER 75

Phase 3: Advanced
Week 48 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ SHOULDER WIDTH KNEE PUSH UP 20 rep x 3 sets
▪ SIDE LEG PLANK 60 sec


▪ 20 minutes RUN
Day 2 ▪ BURPEE 15 rep x 3 sets
▪ LONG ARMS CRUNCHES 15 rep X 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ INCLINE PUSH UP 20 rep x 5 sets

▪ 20 minutes RUN
Day 5 ▪ JUMPING JACK 100 rep x 3 sets
▪ BURPEE WITH JUMPS 20 rep x 3 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LEG RAISES 15 rep x 5 sets
▪ FLUTTER KICKS 15 rep x 5 sets















WINNERS NEVER QUIT!
U PLANNER 76

Phase 3: Advanced
Week 49 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ MOUNTAIN CLIMBERS 35 rep x 5 sets
▪ HEEL TOUCHES 35 rep x 5 sets


▪ 20 minutes RUN
Day 2 ▪ JUMPING JACK 100 rep x 8 sets
▪ LATERAL JUMPS 35 rep X 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ SHOULDER WIDTH KNEE PUSH UP 35 rep x 5 sets
▪ SIDE LEG PLANK 60 sec

▪ 20 minutes RUN
Day 5 ▪ BURPEE 20 rep x 3 sets
▪ ELBOW PLANK 60 sec

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 15 KM

















WINNERS NEVER QUIT!
U PLANNER 77

Phase 3: Advanced
Week 50 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ JUMPING JACK 100 rep x 5 sets
▪ BURPEE WITH JUMPS 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ KNEE CRUNCHES 20 rep x 3 sets
▪ SHOULDER WIDTH PUSH UP 20 rep X 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ SQUAT 12-14-16 rep x 5 sets
▪ ELBOW PLANK 60 sec

▪ 20 minutes RUN
Day 5 ▪ MOUNTAIN CLIMBERS 20 rep x 5 sets
▪ JUMPING LUNGES 20 rep x 2 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ JUMPING JACK 100 rep x 8 sets
▪ LATERAL JUMPS 20 rep x 5 sets















WINNERS NEVER QUIT!
U PLANNER 78

Phase 3: Advanced
Week 51 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ TRICEP DIPS 20 rep x 5 sets
▪ PLANK WITH SHOULDER TOUCH 20 rep x 3 sets


▪ 20 minutes RUN
Day 2 ▪ JOG 30 sec-TEMPO RACE 20 sec-SPRINT 10 sec
▪ JUMPING JACK 100 rep X 3 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ LUNGES 20 rep x 5 sets
▪ ELBOW PLANK 60 sec x 2 sets

▪ 20 minutes RUN
Day 5 ▪ JUMP SQUAT 30 rep x 5 sets
▪ MOUNTAIN CLIMBERS 25 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LATERAL JUMPS 30 rep x 5 sets
▪ MOUNTAIN CLIMBERS 20 rep x 5 sets















WINNERS NEVER QUIT!
U PLANNER 79

Phase 3: Advanced
Week 52 ( )


DAY DAILY ROUTINE

▪ 20 minutes RUN
Day 1 ▪ ELBOW PLANK 60 sec x 2 sets
▪ EACH SIDE PLANK 60 rec x 2 sets


▪ 20 minutes RUN
Day 2 ▪ LOW SQUAT JUMP 20 rep x 5 sets
▪ MOUNTAIN CLIMBERS 20 rep X 5 sets

Day 3 REST DAY


▪ 20 minutes RUN
Day 4 ▪ JUMPING JACK 100 rep x 10 sets
▪ BURPEE WITH JUMPS 20 rep x 3 sets

▪ 20 minutes RUN
Day 5 ▪ HIGH TO LOW PLANK 30 rep x 3 sets
▪ FLUTTER KICKS 30 rep x 5 sets

Day 6 REST DAY


▪ 20 minutes RUN
Day 7 ▪ LONG RUN 15 KM
















WINNERS NEVER QUIT!
U PLANNER 80

TYPES OF TRAINING EXERCISE







1. Circuit Training















































WINNERS NEVER QUIT!

81

TYPES OF TRAINING EXERCISE




2. Fartlek Training


















































WINNERS NEVER QUIT!

82

TYPES OF TRAINING EXERCISE



3. TABATA Workout



















































WINNERS NEVER QUIT!

83

TYPES OF TRAINING EXERCISE


4. Bodyweight Exercises




















































WINNERS NEVER QUIT!

84

TYPES OF TRAINING EXERCISE


5. Plyometric Training Exercises




















































WINNERS NEVER QUIT!

85

WARMING UP & COOLING

DOWN


1. Dynamic Warm-up

















































WINNERS NEVER QUIT!

86

WARMING UP & COOLING DOWN

2. Warm-up & Cool-down Exercises





















































WINNERS NEVER QUIT!

87

NUTRITION

























































WINNERS NEVER QUIT!
U PLANNER 88

NUTRITION

























































WINNERS NEVER QUIT!
U PLANNER 89

FIELDS &






COURTS



































90

TRACK AND FIELD




























































WINNERS NEVER QUIT!
91

FOOTBALL




























































WINNERS NEVER QUIT!
92

NETBALL




























































WINNERS NEVER QUIT!
93

BADMINTON




























































WINNERS NEVER QUIT!
94

TENNIS




























































WINNERS NEVER QUIT!
95

RUGBY




























































WINNERS NEVER QUIT!
96

SEPAK TAKRAW




























































WINNERS NEVER QUIT!
97

VOLLEYBALL




























































WINNERS NEVER QUIT!
98

HOCKEY




























































WINNERS NEVER QUIT!
99

HANDBALL




























































WINNERS NEVER QUIT!
100