Wednesday:
Fifteen squats
Thirty sit-ups
Thirty crunches
Thirty five-second wall-sit
Fifty jumping jacks
Twenty-five butt-kicks
Twenty-five lunges
Forty-second plank
Ten push-ups
Thursday:
Thirty-five squats
Twenty crunches
Fifteen lunges
Thirty seconds plank
Fifty sit-ups
Sixty-seconds wall-sit
Thirty-five butt-kicks
Twenty-five jumping jacks
Twenty push-ups
Friday:
Twenty-five squats
Forty sit-ups
Sixty-second plank
Thirty push-ups
Thirty crunches
Sixty lunges
Fifty-five jumping jacks
45-second wall-sits
Fifty butt-kicks
On the weekend, rest and refuel your energy by eating plenty of raw foods.
Plus, here’s a breakdown of how the cardio component of your workout evolves week-by-week.
During the first week, do 5 sets of a 30-second sprint followed by a 30-second jog daily.
Week two: six sets of a 35-second sprint followed by a 45-second jog.
Week three: seven sets of a 45-second sprint followed by a 60-second jog.
Week four: eight sets of a 50-second sprint followed by a 45-second jog.
Week five: seven sets of a 55-second sprint followed by a 30-second jog.
Week six: six sets of a 60-second sprint followed by a 45-second jog.
Week seven: five sets of a 65-second sprint followed by a 60-second jog.
Week eight: six sets of a 70-second sprint followed by a 45-second jog.
Week nine: seven sets of a 75-second sprint followed by a 30-second jog.
Week ten: eight sets of a 80-second sprint followed by a 45-second jog.