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25, 12, 5 Users Guide

1st 7 Days

For the First 7 days you will follow the given treadmill routine. You are to

perform this eer!ise through its entire duration with no "rea#s. You !annot hold on

to the rails. You are allowed water, headphones, et!. $nything that will help you

!omplete the wor#out.

%hase 1

 &his is where the fun "egins. You will !omplete 1 set of 25 repetitions for

ea!h eer!ise listed. Your goal will "e to !omplete the entire wor#out in 25 minutes.

'hen you !an !omplete the entire wor#out in 25 minutes for ( !onse!utive

wor#outs you !an move on to %hase 2. )f you do not #now how to perform some of

the eer!ises Youtu"e or Google them* &here are millions of videos on the internet.

%hase 2

)n this phase you will have to !omplete the phase 1 wor#out and an

additional set of 12 repetitions of ea!h eer!ise. For eample, the first eer!ise is

+tanding alf -aise, you will perform a set of 25 reps, in!rease the weight and

perform a set of 12 reps. &his is to "e done with every eer!ise. &o !al!ulate the

weight you should "e using for the set of 12 repetitions, you ta#e the weight used

for 25 and multiply it "y 1.5. )f the num"er you re!eive is uneven, round down. &he

entire wor#out is to "e done in 5 minutes or less. $s with %hase 1, when you

!omplete the wor#out on ( !onse!utive o!!asions within the allotted time of 5

minutes, you !an move on to %hase (.

%hase (

 &his is the final step, you will !omplete the phase 1 / 2 wor#outs with anadditional set of 5 reps for every eer!ise. &hus, for every eer!ise you will perform

a set of 25, 12, / 5 reps. &o figure out the weight you are to use for the set of 5

repetitions, you are to multiply the weight you used for 12 repetitions "y 1.5. &he

entire wor#out will "e !ompleted in less than 0 minutes.

%ost wor#out ardio

$fter every wor#out session you will !omplete 2 minutes of !ardiovas!ular

eer!ise on either the &readmill or the +tairmaster. i#e the first 7 days you are not

to hold on to the rails and allowed to drin# water and listen to musi! while you

!omplete the eer!ise. &his will "e the toughest part of the wor#out.

3ff Day ardio

3n the days you do not lift weights, you will perform an hour of !ardio. &his

means an hour of the treadmill or stairmaster. $ll ardio on the treadmill from Day

7 and on will always "e done at (. speed and 15 in!line. &he only thing that will

vary will "e the time, 2 minutes after wor#out or 1 hour for off day !ardio.

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'or#out s!hedule 4ample

)t is a 0 day a wee# program so it will loo# li#e this

Diet

 You may "e as#ing yourself 6where did this diet thing !ome from8'ell it9s

here so you have to deal with it. &he diet will loo# li#e this

1st ( days

 You will !leanse, so you are to eat and drin# only vegeta"les, fruits, and

water. &here is no limit to how mu!h you !an eat "ut the veggies and fruits !annot

"e !overed in !heese or i!e !ream. &hey must "e raw and fresh. ) noti!e that if youeat a lot of fruit, it ma#es life liva"le. :3;4*

Day 1<0 of ea!h wee#

For 0 days of your wee# you must diet, on the days you diet you must

wor#out or do !ardio. 3n one day a wee# you will rest and get to eat '=$&4>4-

you want. &he day you !heat on your diet and the day you don9t eer!ise ?U+& "e

on the same day*

=ere are the rules for your diet

1. $nything you drin# must "e 5 !alories or less, thus you !an drin#

anything la"eled D)4&, water, and any flavor of rystal light or

#no!# off "rands.2. You !an eat any and as many vegeta"les as you would li#e. &hey

must "e fresh without any toppings or dressings

(. You !an have any meat, fish, or poultry.

. You will eat @ a grapefruit every day of your diet.

5. You will eat one serving A!he!# the !artonB of fat free !ottage

!heese a day.

0. You will have 1 whole egg and 2 additional egg whites a day.

7. You will eat 1 serving of oatmeal a day. )t will not have fruit in it.

 You !an add 1 pa!#et of +plenda, no more than that*

C. You will not eat any "read, ri!e, and "eans on your diet days. )f has

not "een mentioned on the previous rules you !an9t eat it*

. You will overindulge on your !heat days. )f you want -eese9s %ie!es

for lun!h and a large piEEa for "rea#fast than you need to do that. )

want you to feel so fat and gross that you want to pu#e.

1.Follow the rules and if you have uestions as# me*

Day 1 2 ( 5 0 7

'or#out Yes 3 Yes o Yes o oardio 2min 0min 2min 0min 2min 0min o

ardioDiet Diet Diet Diet Diet Diet Diet o Diet