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cem IzI:-
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 2 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 3 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 4 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 5 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 6 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 7 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 8 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 9 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 10 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 11 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
Week 12 2030 minutes
Aerobic Activity
Strength Training
Focus on Lower Body
2030 minutes
Aerobic Activity
Strength Training
Focus on Upper Body
2030 minutes
Aerobic Activity
Core Strength Training
Abs and Back
Day O
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90Day Exercise Plan
Drink NEURO in water 30 minutes before your workout or as a part of one your snacks for the day. Please visit www.visalus.com
to schedule your workouts and view videos for strength (arms, back, legs, abs, etc.), cardio and exibility training.
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 15min. Easy Walk 15-min. Brisk Walk
(increase pace slightly)
20min. Easy Walk Day O Day O Day O Day O
Week 2 20min. Easy Walk 15-min. Brisk Walk 20min. Easy Walk 20-min. Brisk Walk Day O Day O Day O
Week 3 25min. Easy Walk Day O 20min. Easy Walk 15-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
Day O Day O Day O
Week 4 30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
25min. Easy Walk 15-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
Day O Day O Day O
Week 5 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O Day O
Week 6 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O Day O
Week 7 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O 15min. walk
(choice of easy,
brisk or switch)
Week 8 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O Day O
Week 9 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O 15min. walk
(choice of easy,
brisk or switch)
Week 10 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O Day O
Week 11 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O 15min. walk
(choice of easy,
brisk or switch)
Week 12 35min. Easy Walk 25-min. Switch Walk:
Alternate 3-min. Brisk,
2-min. Fast
30min. Easy Walk 25-min. Switch Walk:
Alternate 3-min Brisk,
2-min. Fast
30-min. Brisk Walk Day O Day O
90Day Walking Plan
Drink NEURO in water 30 minutes before your workout or as a part of one your snacks for the day. Please visit www.visalus.com
for strength and exibility training videos to enhance your walking workouts.
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