MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM UP: WARM UP: REST WARM UP: WARM UP: Run 30min REST
10min BRISK WALK, INCLINE 3-5%, SPEED 5- 5min BRISK WALK, INCLINE 3-5%, SPEED WALKING 10min BRISK WALK, INCLINE 4-6, SPEED 5- 5min BRISK WALK, INCLINE 3-5%, SPEED 5- WALKING
6km/h. 5-6km/h. STRETCH 7km/h. 6km/h. STRETCH
WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA
CHEST & SHOULDERS DAY: ARM DAY DYNAMIC WARM-UP BACK & SHOULDERS DAY
LEG DAY
3 x max. rep - PUSH-UPS 4 x 10reps REVERSE BICEPS CURL 4 x 8reps LOW SEATED ROWS
4 x 10reps DUMBBELL CHEST PRESS ON SWISS 4 x 10reps HUMMER BICEPS 4 x 10reps HACK SQUAT 4 x 8reps REVERSE GRIP LAT PULLDOWN or TRX
BALL 4 x 10reps JUMP LUNGES PULL-UPS
4 x 10reps DUMBBELL CHEST FLY 4 x 10reps TRICEPS EXTENSION 4 x 10reps LYING LEG CURL 4 x 15reps BACK EXTENSIONS
4 x 10reps TRICEPS ROPE PULLDOWN 4 x 10reps GLUTE BRIDGE
3 x 10reps MILLITARY PRESS SMITH MACHINE 4 x 10reps TRICEPS DIPS 4 x 10reps ABDUCTION 3 x 10reps. DUMBBELL LATHERAL RAISE
3 x 10reps DUMBBELL FRONT RAISE 3 x 10reps REVERSE PEC DECK
CARDIO:
CARDIO: CARDIO: 3min RUN, 8km/h
3min RUN, 8km/h INCLINE 1-2% 10min RUN, 8km/h INCLINE 1-2% Rest 1min 10min BRISK WALK, INCLINE 6%, SPEED 6km/h
Rest 1min 3min RUN, 9km/h
4min RUN, 9km/h INCLINE 0.5% STRETCH Rest 90sec STRETCH
Rest 90sec 3min RUN, 10km/h
5min RUN, 10km/h 2 x CORE SET 2
2 x CORE SET 1 STRETCH
STRETCH
WARM UP: WARM UP: REST WARM UP: WARM UP: Run 35min REST
10min BRISK WALK, INCLINE 4-5%, SPEED 5- 5min BRISK WALK, INCLINE 4-5%, SPEED WALKING 10min BRISK WALK, INCLINE 4-5%, SPEED 5- 5min BRISK WALK, INCLINE 4-5%, SPEED 5- WALKING
6km/h. 5-6km/h. STRETCH 6km/h. 6km/h. STRETCH
WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA
CHEST & SHOULDERS DAY: ARM DAY DYNAMIC WARM-UP BACK & SHOULDERS DAY
LEG DAY
4 x max. rep - PUSH-UPS 4 x 10reps REVERSE BICEPS CURL 4 x 8reps DUMBBELL ROW
4 x 10reps NARROW GRIP CHEST PRESS 4 x 10reps CABLE CURLS 4 x 6reps SMITH MACHINE BACK SQUAT 4 x 8reps LAT PULLDOWN OR TRX PULL-UPS
4 x 10reps DUMBBELL INCLINE CHEST FLY 4 x 10reps LUNGES 4 x 10reps HYPEREXTENSION
4 x 8reps TRICEPS DIPS 4 x 10reps LEG EXTENSIONS
3 x 10reps. DUMBBELL UPRIGHT ROWS 4 x 8reps TRICEPS PUSH DOWNS 4 x 10reps GLUTE BRIDGE 3 x 10reps DUMBBELL SHOULDER PRESS
3 x 10reps. DUMBBELL LATHERAL RAISE 4 x 8reps TRICEPS DUMBBELL EXTENSION 4 x 10reps ADDUCTION 3 x 10reps DUMBBELL SHUGS
CARDIO:
4min RUN, 8km/h INCLINE 1-2% CARDIO:
Rest 1min CARDIO: 4min RUN, 8km/h 10min BRISK WALK, INCLINE 5%, SPEED 6km/h.
5min RUN, 9km/h INCLINE 0.5% 2 x 10min RUN, 9km/h Rest 1min WARM-UP WHOLE BODY
Rest 90sec Rest 2-3min 4min RUN, 9km/h
6min RUN, 10km/h Rest 90sec STRETCH
3 x CORE SET 1 STRETCH 4min RUN, 10km/h
STRETCH 3 x CORE SET 2
STRETCH

CORE SET 1: 10 CRUNCHES,10 REVERSE CRUNCHES, 10 LYING LEG RAISES, 10 V SIT-UPS, 10 RUSSIAN TWIST.

CORE SET 2: 20 CRUNCHES,15 REVERSE CRUNCHES, 15 LYING LEG RAISES, 10 V SIT-UPS, 20 RUSSIAN TWIST.

DYNAMIC WARM-UP: 30sec HIGH KNEES, 30 sec BUTT KICKS, 30 JUMPING JACKS, 10 LUNGES, 10 SIDE
LUNGES, 10 SQUATS, 5 PUSH-UPS.
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WARM UP: WARM UP: REST WARM UP: WARM UP: Run 40min REST
10min BRISK WALK, INCLINE 5%, SPEED 5- 5min BRISK WALK, INCLINE 5%, SPEED 5- WALKING 10min BRISK WALK, INCLINE 5%, SPEED 5- 5min BRISK WALK, INCLINE 5%, SPEED 5-6km/h. WALKING
6km/h. 6km/h. STRETCH 6km/h. WARM-UP WHOLE BODY STRETCH
WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA WARM-UP WHOLE BODY BACK & SHOULDERS DAY YOGA
CHEST & SHOULDERS DAY: DYNAMIC WARM-UP DYNAMIC WARM-UP
ARM DAY LEG DAY 4 x 8reps LOW SEATED ROWS
3 x max. rep - DIAMOND PUSH UPS 4 x 8reps REVERSE GRIP LAT PULLDOWN or TRX
3 x 12reps DUMBBELL CHEST PRESS 4 x 12reps REVERSE BICEPS CURL 4 x 10reps HACK SQUAT PULL-UPS
3 x 12reps DUMBBELL CHEST FLY 4 x 12reps HUMMER BICEPS 3x 15reps JUMP LUNGES 4 x 15reps BACK EXTENSIONS
4 x 10reps LYING LEG CURL
3 x 10reps DUMBBELL FRONT RAISE 3 x 12reps TRICEPS EXTENSION 4 x 10reps GLUTE BRIDGE 3 x 10reps MILLITARY PRESS SMITH MACHINE
3 x 10reps. DUMBBELL LATHERAL RAISE 3 x 12reps TRICEPS ROPE PULLDOWN 4 x 10reps ABDUCTION 3 x 10reps. DUMBBELL LATHERAL RAISE
3 x 12reps TRICEPS DIPS CARDIO:
5min RUN, 8km/h CARDIO:
CARDIO: Rest 1min 10min BRISK WALK, INCLINE 6%, SPEED 6km/h
5min RUN, 9km/h INCLINE 0.5% CARDIO: 5min RUN, 9km/h STRETCH
Rest 90sec 15min RUN, 8km/h Rest 90sec
6min RUN, 10km/h 5min RUN, 10km/h
2 x CORE SET 2 2 x CORE SET 1
STRETCH STRETCH STRETCH
WARM UP: WARM UP: REST WARM UP: WARM UP: Run 45min REST
10min BRISK WALK, INCLINE 5%, SPEED 5- 5min BRISK WALK, INCLINE 5%, SPEED 5- WALKING 10min BRISK WALK, INCLINE 5%, SPEED 5- 10min BRISK WALK, INCLINE 5%, SPEED 5- WALKING
6km/h. 6km/h. STRETCH 6km/h. 6km/h. STRETCH
WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA WARM-UP WHOLE BODY WARM-UP WHOLE BODY YOGA
CHEST & SHOULDERS DAY: DYNAMIC WARM-UP DYNAMIC WARM-UP BACK & SHOULDERS DAY
ARM DAY LEG DAY
3 x max. rep - DIAMOND PUSH UPS 4 x 10reps DUMBBELL ROW
3 x 12reps NARROW GRIP CHEST PRESS 4 x 12reps REVERSE BICEPS CURL 3 x 8reps SMITH MACHINE BACK SQUAT 4 x 10reps LAT PULLDOWN OR TRX PULL-UPS
3 x 12reps DUMBBELL INCLINE CHEST FLY 4 x 12reps CABLE CURLS 4 x 12reps LUNGES 4 x 12reps HYPEREXTENSION
4 x 10reps LEG EXTENSIONS
3 x 10reps DUMBBELL SHOULDER PRESS 3 x 12reps TRICEPS DIPS 4 x 10reps GLUTE BRIDGE 3 x 10reps DUMBBELL UPRIGHT ROWS
3 x 10reps DUMBBELL FRONT RAISE 3 x 12reps TRICEPS PUSH DOWNS 4 x 10reps ADDUCTION 3 x 10reps DUMBBELL SHUGS
3 x 12reps TRICEPS DUMBBELL
EXTENSION CARDIO: 10min BRISK WALK, INCLINE 5%, SPEED 6km/h.
CARDIO: 6min RUN, 8km/h WARM-UP WHOLE BODY
6min RUN, 9km/h INCLINE 0.5% Rest 1min
Rest 90sec CARDIO: 6min RUN, 9km/h STRETCH
8min RUN, 10km/h 2 x 15min RUN, 9km/h Rest 90sec
3 x CORE SET 2 Rest 2-3min 6min RUN, 10km/h
STRETCH 3 x CORE SET 2
STRETCH STRETCH

CORE SET 1: 10 CRUNCHES,10 REVERSE CRUNCHES, 10 LYING LEG RAISES, 10 V SIT-UPS, 10 RUSSIAN TWIST.

CORE SET 2: 20 CRUNCHES,15 REVERSE CRUNCHES, 15 LYING LEG RAISES, 10 V SIT-UPS, 20 RUSSIAN TWIST.

DYNAMIC WARM-UP: 30sec HIGH KNEES, 30 sec BUTT KICKS, 30 JUMPING JACKS, 10 LUNGES, 10 SIDE
LUNGES, 10 SQUATS, 5 PUSH-UPS.