Week 1 : Routine

Day 1 - 5 minutes of moderate walking, morning and evening.

Day 2 - 7 minutes to walking in the morning and in the evening.
Day 3 - 9 minutes to walking in the morning and in the evening.
Day 4 - devote 10 minutes to walking in the morning and in the evening.
Day 5 - devote 12 minutes to walking in the morning and in the evening.
Day 6 - devote 15 minutes to walking in the morning and in the evening.
Day 7 - devote 18 minutes to walking in the morning and in the evening.

Week 2 : Pace
Day 8 – 2 minutes easy, then 10 minutes fast, 2 minutes easy again.
Day 9 – 20 minutes of moderate pace.
Day 10 - 5 minutes easy, then 12 minutes fast, 5 minutes easy again.
Day 11 - 20 minutes of moderate pace.
Day 12 - 5 minutes easy, then 15 minutes fast, 5 minutes easy again.
Day 13 - 20 minutes of moderate pace.
Day 14 - 5 minutes easy, then 18 minutes fast, 5 minutes easy again.

Week 3 : Strength.
Day 15 –10 minutes walking up and down stairs and add 2 minutes of easy pace.
Day 16 - 20 minutes of moderate pace.
Day 17 - 12 minutes walking up and down stairs, add 2 minutes of a fast pace.
Day 18 - 25 minutes of moderate pace plus two sets of 12 squats.
Day 19 - 20 minutes walking up and down stairs and add 3 minutes of easy pace.
Day 20 – 25 minutes of moderate pace.
Day 21 – 20 minutes of fast pace, 3 minutes of easy pace.

e easy m moderate f fast s stairs

1 5m+5m 2 7+7 3 9+9 4 10+10 5 12+12 6 15+15 7 18+18
8 2e 10f 2e 9 20m 10 5e 12f 5e 11 20m 12 5e 15f 5e 13 20m 14 5e 18f 5e
15 10s 2e 16 20m 17 12s 2e 18 25m 19 20s 3e 20 25m 21 20f 3e