Week 1-4: Foundation Phase

• Morning (30 minutes):

  • Warm-up: Jumping jacks (30 seconds), high knees (30 seconds), butt kicks (30 seconds), arm circles (forward and backward, 30 seconds each), dynamic stretching (lunges, torso twists – 1 minute).
  • Workout:
    • Squats: 3 sets of 10-12 repetitions. Focus on proper form.
    • Push-ups (on knees if needed): 3 sets of as many repetitions as possible (AMRAP).
    • Plank: 3 sets, holding for 30 seconds.
    • Glute bridges: 3 sets of 15-20 repetitions.
    • Resistance band rows: 3 sets of 12-15 repetitions.
  • Cool-down: Static stretching (holding each stretch for 30 seconds) – focus on major muscle groups worked.

• Evening (20 minutes):

  • Warm-up: 5 minutes of light cardio, such as jumping jacks or skipping rope.
  • Workout:
    • Ab wheel rollouts (kneeling): 3 sets of 8-10 repetitions. Focus on controlled movements.
    • Crunches: 3 sets of 15-20 repetitions.
    • Leg raises: 3 sets of 15-20 repetitions.
    • Bird-dog: 3 sets of 10-12 repetitions per side.
  • Cool-down: Static stretching.

Week 5-8: Progression Phase 1 (Introduce Incline Push-ups)

• Morning (35 minutes): Increase repetitions and/or sets from Week 1-4.
  • Incorporate incline push-ups (hands on a bench or wall) – 3 sets of AMRAP. Gradually decrease the incline as you get stronger.
• Evening (25 minutes): Increase repetitions and/or sets from Week 1-4.

Week 9-12: Progression Phase 2 (Introduce Decline Push-ups)

• Morning (40 minutes): Continue progressing incline push-ups, aiming for full push-ups.
  • Introduce decline push-ups (feet elevated on a bench or chair) – 3 sets of AMRAP.
• Evening (30 minutes): Increase difficulty of ab exercises. Consider adding weighted crunches (using resistance bands).

Week 13-16: Progression Phase 3 (Master Pull-ups/Australian Pull-ups)

• Morning (45 minutes): Focus on mastering full push-ups.
  • Begin working towards pull-ups (or Australian pull-ups using a bar or resistance bands). Start with negatives (slowly lowering yourself from a supported position) and assisted pull-ups (using resistance bands).
• Evening (35 minutes): Continue progressing ab exercises. Consider adding more challenging variations like bicycle crunches or Russian twists.

Month 2: Introduce a New Move (e.g., L-sit progression)

• Gradually incorporate L-sit progressions (tuck L-sit, advanced tuck L-sit, straddle L-sit) into your routine. Start with short holds and gradually increase the duration.

Month 3: Introduce a New Move (e.g., Handstand progressions)

• Begin working on handstand progressions. This could involve against a wall initially, focusing on proper form and balance.

Month 4: Introduce a New Move (e.g., Pistol Squats)

• Start working towards pistol squats. Begin with assisted pistol squats using a chair or resistance bands for support.

Important Considerations:

• Rest: While you're working out twice a day, ensure you get adequate rest between sets and workouts. Listen to your body and take rest days if needed.
• Nutrition: Support your workouts with a healthy diet to fuel muscle growth and recovery.
• Progression: The key is gradual progression. Don't jump to advanced exercises too quickly. Focus on proper form to avoid injuries.
• Variation: Vary your exercises within each phase to prevent plateaus and keep your workouts engaging. You can add variations of squats (jump squats, pistol squat progressions), push-ups (diamond push-ups, wide push-ups), and core exercises.
• Listen to your body: Pay attention to any pain or discomfort. Modify exercises or take rest days as needed.

This is a sample plan; adjust it based on your individual progress and needs. Remember to prioritize proper form over the number of repetitions. Consult a healthcare professional before starting any new workout routine.