| Monday One Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch. |
| Tuesday "Tone Zone" Strength Training Program. Stretch. |
| Wednesday Walk 10 minutes. Next 8 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
| Thursday "Rock Solid Abs" Strength Training Program. Stretch. |
| Friday Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
| Saturday Rest Day |
| Sunday Walk 6 minutes. Next 12 minutes alternate running 2 minutes and walking 2 minutes. Walk 2 minutes. Stretch. |
Week Two
| Monday Walk 10 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 5 minutes. Stretch |
| Tuesday "Tone Zone" Strength Training Program. Stretch. |
| Wednesday Walk 10 minutes. Next 12 minutes alternate running 1 minute and walking 1 minute. Walk 3 minutes. Stretch. |
| Thursday "Rock Solid Abs" Strength Training Program. Stretch. |
| Friday Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute. Walk 3 minutes. Stretch. |
| Saturday Rest Day |
| Sunday Walk 8 minutes. Next 15 minutes alternate running 2 minutes and walking 1 minute. Walk 2 minutes. Stretch. |
Week Three
| Monday Walk 10 minutes. Next 10 minutes alternate running for 1 minute and walking for 1 minute. Walk 10 minutes. Stretch. |
| Tuesday "Tone Zone" Strength Training Program. Stretch. |
| Wednesday Walk 10 minutes. Next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk 5 minutes. Stretch. |
| Thursday "Rock Solid Abs" Strength Training Program. Stretch. |
| Friday Walk 10 minutes. Next 15 minutes alternate running 2 minutes with walking 1 minute. Walk 5 minutes. Stretch. |
| Saturday Rest Day |
| Sunday Walk 5 minutes. Next 21 minutes, alternate running for 2 minutes and walking for 1 minute. Walk 4 minutes. Stretch. |
Week Four
| Monday Walk 5 minutes. Next 20 minutes alternate running for 3 minutes and walking for 1 minute. Walk 5 minutes. Stretch. |
| Tuesday "Lean Machine" Strength Training Program. Strength Training Program. Stretch. |
| Wednesday Walk 4 minutes. Next 24 minutes, alternate running for 5 minute and walking for 1 minute. Walk 2 minutes. Stretch. |
| Thursday "Lean Machine" Strength Training Program. Strength Training Program. Stretch. |
| Friday Walk 4 minutes. Next 24 minutes alternate running 5 minutes with walking 1 minute. Walk 2 minutes. Stretch. |
| Saturday Rest Day |
| Sunday Walk 5 minutes. Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes. Walk 3 minutes. Stretch. |
Week Five
| Monday Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes. Stretch. |
| Tuesday "No Gear Here" Strength Training Program. Stretch. |
| Wednesday Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes. Stretch. |
| Thursday "Lean Machine" Strength Training Program. Strength Training Program. Stretch. |
| Friday Walk 10 minutes. Run 15 minutes. Walk 5 minutes. Stretch |
| Saturday Rest Day |
| Sunday Walk 6 minutes. Run 18 minutes. Walk 6 minutes. Stretch. |
Week Six
| Monday Walk 5 minutes. Run 20 minutes. Walk 5 minutes. Stretch. |
| Tuesday "No Gear Here" Strength Training Program. Stretch. |
| Wednesday Walk 5 minutes. Run 22 minutes. Walk 3 minutes. Stretch. |
| Thursday "Lean Machine" Strength Training Program. Strength Training Program. Stretch. |
| Friday Walk 3 minutes. Run 25 minutes. Walk 2 minutes. Stretch |
| Saturday Rest Day |
| Sunday Run 30 minutes. Stretch. |
