| Days | Exercises | Three Months Prior | Two Months Prior | One Months Prior | |
|---|---|---|---|---|---|
| Day 1, 3 & 5 |  | Uphill training (Stairs Climbing) | 2 minutes (2 minutes continuously) | 5 minutes (2.5 minutes continuously*2 sets) 1 minute break between each set | 6 minutes (3 minutes continuously*2 sets) 1 minute break between each set |
 | Push Up | 5*1 Set (5) (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | |
 | Sit Up | 5*1 Set (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | |
| Day 2, 4 & 6 |  | Jog | 10 minutes (alternate 60 seconds of continuous jogging 90 seconds brisk walk) | 15 minutes (alternate 3 minutes of continuous jogging 2 minutes brisk walk) | 20 minutes (alternate 5 minutes of continuous jogging 2 minutes brisk walk) |
 | Crunches | 5*1 Set (5) (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | |
| Day 7 |  | Rest | Rest | Rest | Rest |