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A P P L E S H A I N E H . R O C ER O O B T E C M - 1 - 2

2.
GOAL
GOAL
DURATION
GOAL TARGET
DATE
TO LOSE WEIGHT 3 MONTHS
JAN. 5, 2023 -
APRIL 5, 2023
ACTIVITY SET REPITITION WEIGHT DAY INTENSITY
JOGGING
PLANK
SQUAT
BURPEES
2
2
2
2
2 (15 MINS)
2 (2 MINS)
2 (3 MINS)
2 (2 MINS)
WEEK 1
FOOD INTAKE
DAY BREAKFAST LUNCH SNACK DINNER
MONDAY
WEDNESDAY
FRIDAY
WARM UP COOL DOWN
STRETCHING
(2 MINS)
ZUMBA DANCE
(3 MINS)

3.
ACTIVITY SET REPITITION WEIGHT DAY INTENSITY
JOGGING
PLANK
SQUAT
BURPEES
2
2
2
2
2 (15 MINS)
2 (2 MINS)
2 (3 MINS)
2 (2 MINS)
WEEK 2
FOOD INTAKE
DAY BREAKFAST LUNCH SNACK DINNER
MONDAY
WEDNESDAY
FRIDAY
WARM UP COOL DOWN
STRETCHING
(2 MINS)
ZUMBA DANCE
(3 MINS)

4.
ACTIVITY SET REPITITION WEIGHT DAY INTENSITY
JOGGING
PLANK
SQUAT
BURPEES
3
3
3
2
2 (15 MINS)
2 (2 MINS)
2 (3 MINS)
2 (2 MINS)
WEEK 3
FOOD INTAKE
DAY BREAKFAST LUNCH SNACK DINNER
MONDAY
WEDNESDAY
FRIDAY
WARM UP COOL DOWN
STRETCHING
(2 MINS)
ZUMBA DANCE
(3 MINS)

5.
ACTIVITY SET REPITITION WEIGHT DAY INTENSITY
JOGGING
PLANK
SQUAT
BURPEES
3
3
3
2
2 (15 MINS)
2 (2 MINS)
2 (3 MINS)
2 (2 MINS)
WEEK 4
FOOD INTAKE
DAY BREAKFAST LUNCH SNACK DINNER
MONDAY
WEDNESDAY
FRIDAY
WARM UP COOL DOWN
STRETCHING
(2 MINS)
ZUMBA DANCE
(3 MINS)

6.
ACTIVITY SET REPITITION WEIGHT DAY INTENSITY
JOGGING
PLANK
SQUAT
BURPEES
3
3
3
2
2 (15 MINS)
2 (2 MINS)
2 (3 MINS)
2 (2 MINS)
WEEK 5
FOOD INTAKE
DAY BREAKFAST LUNCH SNACK DINNER
MONDAY
WEDNESDAY
FRIDAY
WARM UP COOL DOWN
STRETCHING
(2 MINS)
ZUMBA DANCE
(3 MINS)