The rules:
Cardio must be done after weights. And you must take at least one full day off every week, since your body builds strength while you're resting, not while you're working out.
WEEK 1
Weights: 3 sets of 15 reps, moderate weight per exercise
Monday
Resistance training moves 2, 3, 5, 7, 8 + treadmill walk for 30 minutes at incline 3, speed 3.0
Tuesday
Resistance training moves 1, 4, 6, 9, 10 + treadmill walk for 30 minutes at incline 1, speed 3.5
Wednesday
rest
Thursday
Resistance training moves 2, 3, 5, 7, 8 + elliptical trainer for 40 minutes at incline 10, resistance 5
Friday
Resistance training moves 1, 4, 6, 9, 10 + elliptical trainer for 40 minutes at incline 10, resistance 5
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
Go to page 2 for your WEEK 2 workout plan
WEEK 2
Weights: 5 sets of 8 reps, heavy weight per exercise
Monday
Resistance training moves 2, 3, 5, 7, 8 + treadmill walk for 40 minutes (20 minutes at incline 3, speed 3.5; 20 minutes at incline 5, speed 3.0)
Tuesday
Resistance training moves 1, 4, 6, 9, 10 + elliptical trainer for 45 minutes (15 minutes at incline 10, resistance 5; 15 minutes at incline 5, resistance 5, pedaling backward; 15 minutes at incline 15, resistance 7, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 5, 7, 8 + treadmill walk for 40 minutes (10 minutes at incline 3, speed 3.5; 30 minutes at incline 7, speed 3.0)
Friday
Resistance training moves 1, 4, 6, 9, 10 + repeat Tuesday's cardio
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
Go to page 3 for your WEEK 3 workout plan
WEEK 3
Weights: 1 set of 100 reps with light weight (25% of your regular weight) per exercise
Monday
Resistance training moves 2, 3, 5, 7, 8 + 20 minutes stationary bike for 20 minutes at resistance 5, speed 12 MPH; 20-minute treadmill walk at incline 10, speed 3.2
Tuesday
Resistance training moves 1, 4, 6, 9, 10 + elliptical trainer for 45 minutes (15 minutes at incline 10, resistance 5; 20 minutes: incline 3, resistance 3, pedaling backward and keeping RPMs over 100, 10 minutes at incline 15, resistance 10, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 5, 7, 8 + interval jogging for 40 minutes (5-minute jog at incline 2, speed 5.0; 5 minutes at incline 10, speed 3.2. Repeat four times)
Friday
Resistance training moves 1, 4, 6, 9, 10 + repeat Tuesday's cardio
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
Go to page 4 for your WEEK 4 workout plan
WEEK 4
Weights: 3 sets of 15 reps with heavy weight, followed by 1 minute of jumping rope fast
Monday
Resistance training moves 2, 3, 5, 7, 8 + 10 minutes treadmill jogging at incline 2 speed 5.5 MPH; 10 minutes: Stairclimber or treadmill, speed 4 (no holding on!); 10 minutes elliptical trainer, incline 15, resistance 7
Tuesday
Resistance training moves 1, 4, 6, 9, 10 + treadmill (42 minutes): 2 minutes jog on incline 2, speed 6 MPH; 5 minutes walk, incline 5, speed 3.5. Repeat 6 times.
Wednesday
rest
Thursday
Resistance training moves 2, 3, 5, 7, 8 + 30 minutes stationary bike, resistance 5, speed 15 MPH; 10 minutes stair climber or step mill, speed 4 (no hands!).
Friday
Resistance training moves 1, 4, 6, 9, 10 + + run/walk 3 miles. Run a mile on incline 2, speed 5.0; walk a mile, incline 10, speed 2.5; run last mile on incline 2, speed 5.5
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
