Skeen - 28 DAY BODY FIT RESET: Program Two: Intermediate

LEGAL NOTICE Copyright 2018 Louise Skeen All rights reserved. No part of this program may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. 28 Day Exercise Body Fit Reset INTERMEDIATE Welcome to your 28 Day Body Fit Reset! You will be exercising a minimum 5 days per week at a level which will challenge your joints, muscles and cardiovascular system as you take on regular exercise. You will be doing 2 x strength training sessions per week, two higher intensity cardio workouts, and will walk 2 days per week for at least 30 minutes, at a pace which elevates your heart rate. If you feel as though you can increase your intensity at any time, then please do so. Start any day of the week.

No need to wait for Monday to come around. I suggest you print off this sheet and tick off each activity as you complete it. Make it a habit to drink 1.5 to 2 litres of water every day . Cut your sugar intake from foods and drinks down by 50% to what you are consuming right now. You want to consume no more than 20g of sugar per day. Day 1 Walking / Jog / Walk for 30 minutes O Start your program with a 5 minute brisk walk at a pace which elevates your heart rate (you should feel a little bit breathless, but still be able to talk fluently without huffing and puffing).

Move into a I mi-nute jog and recover with a walk for 2 minutes. Again, move into a 1 minute jog and recover with a walk for 2 minutes. Repeat this pattern for no less than 20 minutes. Walk for a further 10 minutes. + Stretch This walking can be done outdoors (around the block or down at the local park for example), or in-doors on a treadmill
Day 2 20 minute Walk / Jog / Walk/ Stretch + Strength Training
Refer to the strength training exercises in this program O
Day 3 30 minute Walk/ Jog / Walk / Stretch O
Day 4 Incidental Exercise O There is no dedicated exercise on this day, but you should look for opportunities to move wherever possible. take the stairs instead of the lift, park your car further from home, work or the shops or go on a leisurely bike ride.

Day 5	Strength Training
Refer to the strength training exercises in this program	O
Day 6	30 minutes Walk/ Jog / Walk / Stretch	O
Day 7	Incidental Exercise	O
Day 8	30 minutes Walk/ Jog / Walk Combo / + Stretch	O

WEEK 2: Start week 2, with a 5 minute brisk walk at a pace which elevates your heart rate.

Day 5	Strength Training
Refer to the strength training exercises in this program	O
Day 6	30 minutes Walk/ Jog / Walk / Stretch	O
Day 7	Incidental Exercise	O
Day 8	30 minutes Walk/ Jog / Walk Combo / + Stretch	O

WEEK 2: Start week 2, with a 5 minute brisk walk at a pace which elevates your heart rate.

Move into a 90 second jog and then walk for 2 minutes. Again, move into a 90 second jog and walk for 2 minutes. Repeat this pattern for a minimum 30 minutes.

Day 9 30 min Walk / Jog / Walk Combo + Strength Training + 10 min Stretch
Refer to the strength training exercises in this program	O
Day 10 30 minutes Walking/ Jog / Walk / Combo + Stretch	O
Day 11	Incidental Exercise	O
Day 12	Strength Training	O
Refer to the strength training exercises in this program
Day 13	30 minutes Walking/ Jog / Walk / Stretch	O
Day 14	Walking / Cardio/ Walk for 30 - 45 minutes	O

Start week 3, with a 5 minute brisk walk at a pace which elevates your heart rate. Move into a 90 second cardio (Like someone is chasing you) and then walk for 3 minutes. Again, move into a 90 second cardio and walk for 3 minutes.

Repeat this pattern 6 times.

Day 15 30 - 40 minutes Intense Cardio/ Recover combo + Strength, then Stretch	O
Refer to the strength training exercises in this program
Day 16 30 - 40 minute Cardio/ Recover Combo / + 10 minute Stretch	O
Day 17 Incidental Exercise	O
Day 18	Strength Training	O
Day 19	21 minutes Intense Cardio/ Recover combo + Stretch	O
Day 20	Incidental Exercise	O
Day 21	25 minutes Intense Cardio/ Recover combo + Stretch	O

Start week 4, with a 5 minute brisk walk at a pace which elevates your heart rate. Move into a 90 sec-ond jog and then recover for 2 minutes. Again, move into a 90 second intense cardio and recover for 2 minutes. Repeat this pattern for 6 times Day 22 25 min Walk / Cardio / Walk + Strength Training + 10 min Stretch

Refer to the strength training exercises in this program	O
Day 23 35 minutes Walking/ Cardio / Walk / + 10 min Stretch	O
Day 24 Incidental Exercise	O
Day 25	Strength Training	O
Refer to the strength training exercises in this program
Day 26	25 minutes Intense Cardio/ Recover combo + Stretch +	Strength Training O
Day 27 - Incidental Exercise	O
Day 28	25 minutes Intense Cardio/ Recover combo + Stretch	O

Congratulations! You have reached the end of the 28 Day Body Fit Reset and you have commit-ted exercise on at least 22 of those days. On the days when you were not exer-cising you were looking for more opportunities to move throughout the day.

Please take a few minutes to head to our Private Facebook page to share your achievements and inspire others to commit for success. Now that you are on a roll keep it up! Staying fit and healthy is a necessity for brain health, joint mobil-ity, stability, and longevity. Body Fit Reset for life. Note: Please consult a medical professional before making any major changes to your current exercise program.

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