Week One + Two
Morning
Lunch Time
Evening
Before you start
take photo’s
Monday
Walk and move
10,000 steps
Tuesday
Walk and move
10,000 steps
Food make sure you Lunch time
Stretch or do a yoga
pack plenty of
 Warm up Jog session
nutritious food. Eat
2 mins 40%
some fruit at about
max
11am an hour or so
 Pick pace up
before your lunch
2 mins (60%
time session.
max)
 Run 2 mins
Pack healthy
(85% max)
sandwiches and fruit
 Jog 30’s (40%
for after your run –
max)
you may not want to
 Sprint 1
eat them straight the
minute (100%
way – so take some
max)
water, eat a banana
 Jog 30’s (40%
settle down and eat
max)
them later
TURN ROUND AND
GO BACK
 Sprint 1
minute (100%
max
 Jog 30’s (40%
max)
 Sprint 1 min
(100% max)
 Jog 30’s (40%
max
 Run 2 mins
(85% max)
 Jog 30’s (40%
max)
 Run 2 mins
(85% max)
 Slow jog in
Shower + spray
6.15am Spin
Only eat your lunch
No picking
Stretch well
Wednesday
Walk and move
10,000 steps
Weigh yourself only
on this day
Thursday
Walk and move 10,
000 steps
Food make sure you Lunch time
Stretch well or do a
pack plenty of
 Warm up Jog yoga session
nutritious food. Eat
2 mins 40%
some fruit at about
max
11am an hour or so
 Pick pace up
before your lunch
2 mins (60%
time session.
max)
 Run 2 mins
Pack healthy
(85% max)
sandwiches and fruit
 Jog 30’s (40%
for after your run –
max)
you may not want to
 Sprint 1
eat them straight the
minute (100%
way – so take some
max)
water, eat a banana
 Jog 30’s (40%
settle down and eat
max)
them later
TURN ROUND AND
GO BACK
 Sprint 1
minute (100%
max
 Jog 30’s (40%
max)
 Sprint 1 min
(100% max)
 Jog 30’s (40%
max
 Run 2 mins
(85% max)
 Jog 30’s (40%
max)
 Run 2 mins
(85% max)
 Slow jog in
Shower + spray
Gym session programme
Make sure your
lunch is filling and
nutritious. Also take
hard boiled egg
sandwiches for
breakfast after your
gym session.
Friday
Yoga session
Walk and move
10,000 steps
Saturday
Gym session
programme
Walk and move
10,000 steps
Sunday
Walk / move 10,000
steps
Yoga session, any
time today - either
class or ‘do yoga
with me. - Clear your
mind ready for
Monday
Week Three + Four
Morning
Lunch Time
Evening
Monday
Walk and move
12,000 steps
Food make sure you Jog 2 minutes
Stretch Well
pack plenty of
nutritious food. Eat
 Run 80% max
some fruit at about
– 3 minutes
11am an hour or so
 Jog 30’s
before your lunch
 Run 90% max
time session.
2 minutes
 Jog 30’s
Pack healthy
 Run 90% max
sandwiches and fruit
2 minutes
for after your run –
 Jog 1 minute
you may not want to TURN ROUND AND
eat them straight the COME BACK
way – so take some
 Sprint 30’s
water, eat a banana
100%
settle down and eat
 Jog 15 ‘s
them later
REPEAT 10x
Jog back
Tuesday
6.15am Spin
Stretch do a quick
yoga routine
Walk and move
12,000 steps
Wednesday
Walk and move
12,000 steps
Food make sure you Jog 2 mins
Stretch well
pack plenty of
nutritious food. Eat
 Run 80% max
some fruit at about
– 3 minutes
11am an hour or so
 Jog 30’s
before your lunch
 Run 90% max
time session.
2 minutes
 Jog 30’s
Pack healthy
 Run 90% max
sandwiches and fruit
2 minutes
for after your run –
 Jog 1 minute
you may not want to TURN ROUND AND
eat them straight the COME BACK
way – so take some
 Sprint 30’s
water, eat a banana
100%
settle down and eat
 Jog 15 ‘s
them later
REPEAT 10x
Jog back
Thursday
Gym session programme
Walk and move 12,
000 steps
Friday
Jog 2 minutes
Yoga

Walk and move
12,000 steps
Run 80% max
– 3 minutes
 Jog 30’s
 Run 90% max
2 minutes
 Jog 30’s
 Run 90% max
2 minutes
 Jog 1 minute
TURN ROUND AND
COME BACK
 Sprint 30’s
100%
 Jog 15 ‘s
REPEAT 10x
Jog back
Saturday
Gym session
programme
Walk and move
12,000 steps
Sunday
Walk / move 10,000
steps
Yoga session, any
time today - either
class or ‘do yoga
with me. - Clear your
mind ready for
Monday
Week Five + Six
Morning
Lunch Time
Evening
Monday
Walk and move
15,000 steps
Food make sure you
pack plenty of
nutritious food. Eat
some fruit at about
11am an hour or so
before your lunch
time session.
Jog 3 minutes
Then take your
location and cover
as much ground as
possible in 6 minutes
TURN ROUND AND
COME BACK
Pack healthy
sandwiches and fruit Run as quickly as
for after your run –
you can back to
you may not want to work
eat them straight the
way – so take some
water, eat a banana
settle down and eat
them later
Tuesday
6.15am Spin
Walk and move
15,000 steps
Wednesday
Walk and move
15,000 steps
Food make sure you
pack plenty of
nutritious food. Eat
some fruit at about
11am an hour or so
before your lunch
time session.
Jog 3 minutes
Then take your
location and cover
as much ground as
possible in 6 minutes
TURN ROUND AND
COME BACK
Pack healthy
sandwiches and fruit Run as quickly as
for after your run –
you can back to
you may not want to work
eat them straight the
way – so take some
water, eat a banana
settle down and eat
them later
Thursday
Walk and move 12,
000 steps
Gym session programme
Friday
Jog 3 minutes
Yoga
Then take your
location and cover
as much ground as
possible in 6 minutes
Walk and move
15,000 steps
TURN ROUND AND
COME BACK
Run as quickly as
you can back to
work
Saturday
Gym session
programme
Walk and move
15,000 steps
Sunday
Walk / move 15,000
steps
Yoga session, any
time today - either
class or ‘do yoga
with me. - Clear your
mind ready for
Monday