12 Day Exercise Challenge
Simple Version 10-15 min/day

Day # 1

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Bicep curls
  • Standing Rows
• one 20 sec Plank
• one 30 sec calf stretch

Day # 2

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Chest Press
  • Tricep Kickbacks
• One 20 sec Plank
• One 30 sec calf stretch
• One 30 sec quad stretch

Day # 3

• 5 min of walking at a moderate pace
• One set of 10 reps of each of the following:
  • Front Lunges
  • Calf Raises
• One 30 sec Plank
• One 30 sec calf stretch
• One 30 hamstring stretch

Day # 4

• 5 min of fast walking
• One set of 10 reps of each of the following:
  • Shoulder Lateral Raises
  • Rear Flies
• One 25 sec Floor Bridge
• One 10 sec Side Plank on Each Arm
• One 30 sec calf stretch
• One 30 sec glute stretch

Day # 5

• 5 min of a light jog with varying intensity every minute
• One set of 10 reps of each of the following:
  • Hamstring Curls
  • Sidestepping with a resistance band
• One 45 sec Plan
• One 30 sec Side Plank on each arm
• One 30 sec calf stretch
• One 30 sec hamstring stretch

Day # 6

• 5 min of light → medium intensity bike ride
• One set of 10 reps of each of the following:
  • Side lunges
  • Seated Rows
• One set of Single-leg balance on each leg for 30 sec
• One 20 sec Plank on a Swiss Ball
• One 30 sec calf stretch
• One 30 sec inner thigh stretch

Day # 7

• 5 min of agility training in footwork ladder
• One set of 10 reps of the following:
  • Single leg bicep curls. One set on each foot
  • Single leg shoulder lateral raise. One set on each foot
• One 30 sec Floor Bridge
• One 30 sec calf stretch
• One 30 sec hamstring stretch

Day # 8

• 5 min of light jog with varying intensity every minute
• One set of 10 reps of each of the following:
  • Sidestepping with resistance band
  • Single leg Rear Flies. One set on each foot
• One 45 sec Side Planks on each arm
• One 30 sec Plank on Swiss Ball
• One 30 sec calf stretch
• One 30 sec glute stretch

Day # 9

• 5 min bike ride (medium → high intensity)
• One set of 10 reps of each of the following:
  • Side Lunges
  • Single leg one-arm row. One set on each foot
• One 45 sec Plank on Swiss Ball
• Quadruped opposite arm/leg raise. 10 reps on each arm/leg
• One 30 sec calf stretch
• One 30 sec hamstring stretch
• One 30 sec glute stretch

Day # 10

• 5 min jog (medium intensity)
• One set of 10 reps of each of the following:
  • Standing Rows → Single-arm rows (one set on each foot)
  • Single-leg balance with opposite leg moving outward to the side (one set on each foot)
• One 60 sec Plank
• One 30 sec Floor Bridge
• One 30 sec calf stretch
• One 30 sec hamstring stretch
• One 30 sec lateral hamstring stretch

Day # 11

• 5 min jog (medium → high intensity)
• One set of 10 reps of each of the following:
  • Shoulder lateral → frontal raises
  • Single-leg bridge (one set on each foot)
• One Side Planks for 45 sec
• One set of 30 Jumping Jacks
• One 30 sec calf stretch
• One 30 sec hamstring stretch
• One 30 sec kneeling hip flexor stretch

Day # 12

• 5 min jog (medium intensity)
• One set of 10 reps of each of the following:
  • Front lunges → Side Lunges → Rotational Lunges
  • Shoulder lateral → frontal raises
• One 60 sec Plank
• One 60 sec Side Plank
• One 30 sec calf stretch
• One 30 sec hamstring stretch
• One sec shoulder stretch