Week 5

Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

Exercise

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

Diet

Breakfast
was a
fruit salad
Lunch

was a
salad and
some
meat
Dinner

was a
salad and
some
meat

Sleep

8 hours

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

was a
was a
was a
was a
was a
was a
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
Lunch
Lunch
Lunch
Lunch
Lunch

Lunch
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat
Dinner
Dinner
Dinner
Dinner
Dinner

Dinner
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat

8 hours

8 hours

8 hours

8 hours

8 hours

8 hours

Week 6
Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

Exercise

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

Diet

Breakfast
was a
fruit salad
Lunch

was a
salad and
some
meat
Dinner

was a
salad and
some
meat

Sleep

8 hours

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

was a
was a
was a
was a
was a
was a
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
Lunch
Lunch
Lunch
Lunch
Lunch

Lunch
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat
Dinner
Dinner
Dinner
Dinner
Dinner

Dinner
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat

8 hours

8 hours

8 hours

8 hours

8 hours

8 hours

Week 7
Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

Exercise

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

Diet

Breakfast
was a
fruit salad
Lunch

was a
salad and
some
meat
Dinner

was a
salad and
some
meat

Sleep

8 hours

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

was a
was a
was a
was a
was a
was a
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
Lunch
Lunch
Lunch
Lunch
Lunch

Lunch
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat
Dinner
Dinner
Dinner
Dinner
Dinner

Dinner
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat

8 hours

8 hours

8 hours

8 hours

8 hours

8 hours

Week 8
Monday

Tuesday

Wednesda
y

Thursday

Friday

Saturday

Sunday

Exercise

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

15
Minutes
on the
treadmill
at and
incline of
10 and
speed of
2.8 miles
per hour.
20
Minutes
of
muscles
workout,
20 reps
each
repeated
3 times.
10
Minutes
of core
muscles
workout,
10 reps
repeated
Refer to
the first
page for
steps to
do the
exercise.

Diet

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

was a
was a
was a
was a
was a
was a
was a
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
fruit salad
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
was a
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat
meat
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
was a
was a
was a
was a
was a
was a
was a
salad and
salad and
salad and
salad and
salad and
salad and
salad and
some
some
some
some
some
some
some
meat
meat
meat
meat
meat
meat
meat

Sleep

8 hours

8 hours

8 hours

8 hours

8 hours

8 hours

8 hours