| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 | |
| Warming up | Touwtjespringen | Hoelahoepen | Hardlopen | Touwtjespringen | Hoelahoepen | Hardlopen |
| Planking | 4x 30 sec | 4x 45 sec | 4x 60 sec | 3x 90 sec | 2x 120 sec | 1x 240 sec |
| Sit ups | 4x 15 | 4x 20 | 4x 25 | 4x 30 | 4x 35 | 4x 40 |
| Leg raise | 4x 10 | 4x 12 | 4x 15 | 4x 15 | 5x 15 | 5x 15 |
| V-beweging | 3x 15 | 3x 15 | 4x 15 | 4x 15 | 5x 15 | 5x 15 |
| Conditieverbetering | 3x 3minuten rennen | 3x 4 minuten rennen | 3x 5 minuten rennen | 3x 6 minuten rennen | 3x 7 minuten rennen | 3x 8 minuten rennen |
| Jumping Jacks | 3x 15 | 3x 15 | 4x 15 | 4x 15 | 5x 15 | 5x 15 |
| Step up | 3x 30 sec | 3x 45 sec | 3x 60 sec | 3x 60 sec | 3x 75 sec | 3x 75 sec |
| Cooling down (leningsheidsoefeningen) | Focus op rug en hamstring spieren | Focus op been en arm spieren | Focus op rug en hamstring spieren | Focus op been en arm spieren | Focus op rug en hamstring spieren | Focus op been en arm spieren |
