Day	Week 28 (27 May)	Week 29 (3 June)	Week 30 (10 June)	Week 31(17 June)
	Weight: 69.8	Weight: 69.5	Weight: 69.0	Weight: 69.0
Mon	Stair-climbing 15 mins at 80% of MHR	Stair-climbing 15 mins at 80% of MHR	Stair-climbing 18 mins at 80% of MHR	Stair-climbing 20 mins at 80% of MHR
Tue	Jog 30 mins 60-65% MHR	Swim 10 Laps	Jog 30 mins 80% MHR	Swim 10 Laps
Wed	Weight (3 sets, 45 sec in between set) 1) Front squat (15kg sandbag) 2) Seating Incline DB Row (5kg DB) 3) Incline Chest Press (7.5kg DB) 4) Sandbag Alternate Shoulder press (15kg) 5) Lying Hamstring Curl 6) 50 Incline Pull-up 7) Abs	Weight (3 sets, 45 sec in between set) 1) Front squat (15kg sandbag) 2) Seating Incline DB Row (5kg DB) 3) Incline Chest Press (7.5kg DB) 4) Sandbag Alternate Shoulder press (15kg) 5) Lying Hamstring Curl 6) 50 Incline Pull-up 7) Abs	Weight (3 sets, 45 sec in between set) 1) Front squat (15kg sandbag) 2) Seating Incline DB Row (7.5kg DB) 3) Incline Chest Press (7.5kg DB) 4) Sandbag Alternate Shoulder press (15kg) 5) Lying Hamstring Curl 6) 50 Incline Pull-up 7) Abs	Weight (3 sets, 45 sec in between set) 1) Front squat (15kg sandbag) 2) Seating Incline DB Row (7.5kg DB) 3) Incline Chest Press (7.5kg DB) 4) Sandbag Alternate Shoulder press (15kg) 5) Lying Hamstring Curl 6) 50 Incline Pull-up 7) Abs
Thur	Stair-climbing 15 mins at 80% of MHR	Stair-climbing 18 mins at 80% of MHR	Stair-climbing 18 mins at 80% of MHR	Stair-climbing 20 mins at 80% of MHR
Fri	Bodyweight circuit training 1 circuit consists of: - squat x 5 - push-up x 5 - lunges x 5 - Pull-up x 5 - log press x 5 Perform 10 circuits AFAP	Bodyweight circuit training 1 circuit consists of: - squat x 5 - push-up x 5 - lunges x 5 - Pull-up x 5 - log press x 5 Perform 10 circuits AFAP	Bodyweight circuit training 1 circuit consists of: - squat x 5 - push-up x 5 - lunges x 5 - Pull-up x 5 - log press x 5 Perform 10 circuits AFAP	Bodyweight circuit training 1 circuit consists of: - squat x 5 - push-up x 5 - lunges x 5 - Pull-up x 5 - log press x 5 Perform 10 circuits AFAP
Sat	Zumba 25 mins 60-65% MHR	Zumba 25 mins 60-65% MHR	Zumba 25 mins 60-65% MHR	Zumba 25 mins 60-65% MHR
Sun	Rest	Rest	Rest	Rest