Note: To view the videos, click on the highlighted green text for each day.
WEEKLY TIP
A coach is the person who helps you, advises you and follows your process day by day.
DAY 1
Step 1:
5min joint movility + 10min walk
Step 2:
30min easy run
Step 3:
10min stretch
DAY 2
DAY 3
10min warm up (spinning bike , walking band, elliptical machine).
3 series of 10 reps
* Muscles: Quadriceps , Chest, Hamstrings, Triceps, Calf muscles.
* Abs & lower back:
3 series of 20 reps
(choose 2 execises).
10min cool down (spinning bike , walking band, elliptical machine) + 10min stretch.
DAY 4
DAY 5
35min easy run .
DAY 6
DAY 7
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