Fitness Schedule

Start weight: 87 kg

Start BMI: 24.4

Goal: 82 kg, BMI: 23

Fitness:

Week 1:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk ½ hour ½ hour ½ hour ½ hour ½ hour ½ hour ½ hour
Push 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30
Ups
Sit Ups 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30 2 x 30
Weight:

BMI:

Week 2:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk 20 min 20 min 20 min 20 min 20 min 20 min 20 min
Jog 10 min 10 min 10 min 10 min 10 min 10 min 10 min
Push 2 x35 2 x35 2 x35 2 x35 2 x35 2 x35 2 x35
Ups
Sit Ups 2 x35 2 x35 2 x35 2 x35 2 x35 2 x35 2 x35
Weight:

BMI:

Week 3:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walk 15 min 15 min 15 min 15 min 15 min 15 min 15 min
Jog 15 min 15 min 15 min 15 min 15 min 15 min 15 min
Sprint 2 x 100 m 2 x 100 m 2 x 100 m 2 x 100 m 2 x 100 m 2 x 100 m 2 x 100 m
Push 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40
Ups
Sit Ups 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40 2 x 40
Weight:

BMI:
Week 4:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Jog 30 min 30 min 30 min 30 min 30 min 30 min 30 min
Sprint 4 x 100 m 4 x 100 m 4 x 100 m 4 x 100 m 4 x 100 m 4 x 100 4 x 100
m m
Push 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45
Ups
Sit Ups 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45 2 x 45
Weight:

BMI:

Week 5:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Jog 30 min 30 min 30 min 30 min 30 min 30 min 30 min
Sprint 6 x 100 m 6 x 100 m 6 x 100 m 6 x 100 m 6 x 100 m 6 x 100 6 x 100
m m
Push 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50
Ups
Sit Ups 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50 2 x 50
Weight:

BMI:

Week 6:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Jog 30 min 30 min 30 min 30 min 30 min 30 min 30 min
Sprint 8 x 100 m 8 x 100 m 8 x 100 m 8 x 100 m 8 x 100 m 8 x 100 8 x 100
m m
Push 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55
Ups
Sit Ups 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55 2 x 55
Weight:

BMI: