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Week 1: 13 July Till 19 July: Monday

The document outlines a 4-week exercise program, with incremental increases in pushups and treadmill time each week. Week 1 involves 5 pushups in the morning and before runs and 5 minutes on the treadmill daily. Week 2 increases this to 10 pushups and 10 minutes, Week 3 to 15 pushups and 15 minutes, and Week 4 to a maximum of 20 pushups and 20 minutes. The document also provides examples of breakfast, school lunch, and snack options, noting no hard soft drinks except creaming soda and raspberry flavors.

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80 views5 pages

Week 1: 13 July Till 19 July: Monday

The document outlines a 4-week exercise program, with incremental increases in pushups and treadmill time each week. Week 1 involves 5 pushups in the morning and before runs and 5 minutes on the treadmill daily. Week 2 increases this to 10 pushups and 10 minutes, Week 3 to 15 pushups and 15 minutes, and Week 4 to a maximum of 20 pushups and 20 minutes. The document also provides examples of breakfast, school lunch, and snack options, noting no hard soft drinks except creaming soda and raspberry flavors.

Uploaded by

haydn47
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Week 1: 13th July till 19th July

Monday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Tuesday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Wednesday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Thursday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Friday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Saturday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Sunday
5 pushups in the morning 5 pushups before run 5 mins on treadmill

Week 2: 20th July till 26th July


Monday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Tuesday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Wednesday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Thursday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Friday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Saturday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Sunday
10 pushups in the morning 10 pushups before run 10 mins on treadmill

Week 3: 27th July till 3rd June


Monday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Tuesday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Wednesday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Thursday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Friday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Saturday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Sunday
15 pushups in the morning 15 pushups before run 15 min on treadmill

Week 4: 4th June till 10th June


Monday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Tuesday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Wednesday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Thursday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Friday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Saturday
20 pushups in the morning 20 pushups before run 20mins on treadmill

Sunday
20 pushups in the morning 20 pushups before run 20mins on treadmill Breakfast

1. 2 pieces of toast, glass of juice 2. Bowl of cereal, glass of juice School lunch 1. 1 muesli bar, 1 piece of fruit, one other item 2. 1 item of leftovers 3. 1 item from canteen at lunch with one lite drink Dads house 1. 1 sandwich for lunch 2. 1 snack in arvo 3. No afters for dinner 4. 1 hard soft drink

NO HARD SOFT DRINKS!!!!!!!!


Except for creaming soda and raspberry flavored drinks.

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