Shape Up Plan

Home Exercise Aerobics Nutrition Shape Up Plan Glossary

Weight train, intensely, for no more than 45 minutes, three times per week: Monday, Wednesday, and Friday. Perform 30 minutes of aerobic excercise, first thing in the morning or in the late afternoon on an empty stomach, three times per week: Tuesday, Thursday, and Saturday. Take Sunday off-it's your free day.

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Week 1

Monday Day 1 Upper Body Weight Training

Tuesday Day 2 30-Minute Aerobics

Wednesday Day 3 Lower Body Weight Training

Thursday Day 4 30-Minute Aerobics

Friday Day 5 Upper Body Weight Training

Saturday Day 6 30-Minute Aerobics

Sunday Day 7 Free Day

Week 2

Monday Day 8 Lower Body Weight Training

Tuesday Day 9 30-Minute Aerobics

Wednesday Day 10 Upper Body Weight Training

Thursday Day 11 30-Minute Aerobics

Friday Day 12 Lower Body Weight Training

Saturday Day 13 30-Minute Aerobics

Sunday Day 14 Free Day

Week 3

Monday Day 15 Upper Body Weight Training

Tuesday Day 16 30-Minute Aerobics

Wednesday Day 17 Lower Body Weight Training

Thursday Day 18 30-Minute Aerobics

Friday Day 19 Upper Body Weight Training

Saturday Day 20 30-Minute Aerobics

Sunday Day 21 Free Day

Week 4

Monday Day 22 Lower Body Weight Training

Tuesday Day 23 30-Minute Aerobics

Wednesday Day 24 Upper Body Weight Training

Thursday Day 25 30-Minute Aerobics

Friday Day 26 Lower Body Weight Training

Saturday Day 27 30-Minute Aerobics

Sunday Day 28 Free Day

Week 5

Monday Day 29 Upper Body Weight Training

Tuesday Day 30 30-Minute Aerobics

Wednesday Day 31 Lower Body Weight Training

Thursday Day 32 30-Minute Aerobics

Friday Day 33 Upper Body Weight Training

Saturday Day 34 30-Minute Aerobics

Sunday Day 35 Free Day

Week 6

Monday Day 36 Lower Body Weight Training

Tuesday Day 37 30-Minute Aerobics

Wednesday Day 38 Upper Body Weight Training

Thursday Day 39 30-Minute Aerobics

Friday Day 40 Lower Body Weight Training

Saturday Day 41 30-Minute Aerobics

Sunday Day 42 Free Day

Week 7

Monday Day 43 Upper Body Weight Training

Tuesday Day 44 30-Minute Aerobics

Wednesday Day 45 Lower Body Weight Training

Thursday Day 46 30-Minute Aerobics

Friday Day 47 Upper Body Weight Training

Saturday Day 48 30-Minute Aerobics

Sunday Day 49 Free Day

Week 8

Monday Day 50 Lower Body Weight Training

Tuesday Day 51 30-Minute Aerobics

Wednesday Day 52 Upper Body Weight Training

Thursday Day 53 30-Minute Aerobics

Friday Day 54 Lower Body Weight Training

Saturday Day 55 30-Minute Aerobics

Sunday Day 56 Free Day

Week 9

Monday Day 57 Upper Body Weight Training

Tuesday Day 58 30-Minute Aerobics

Wednesday Day 59 Lower Body Weight Training

Thursday Day 60 30-Minute Aerobics

Friday Day 61 Upper Body Weight Training

Saturday Day 62 30-Minute Aerobics

Sunday Day 63 Free Day

Week 10

Monday Day 64 Lower Body Weight Training

Tuesday Day 65 30-Minute Aerobics

Wednesday Day 66 Upper Body Weight Training

Thursday Day 67 30-Minute Aerobics

Friday Day 68 Lower Body Weight Training

Saturday Day 69 30-Minute Aerobics

Sunday Day 70 Free Day

Week 11

Monday Day 71 Upper Body Weight Training

Tuesday Day 72 30-Minute Aerobics

Wednesday Day 73 Lower Body Weight Training

Thursday Day 74 30-Minute Aerobics

Friday Day 75 Upper Body Weight Training

Saturday Day 76 30-Minute Aerobics

Sunday Day 77 Free Day

Week 12

Monday Day 78 Lower Body Weight Training

Tuesday Day 79 30-Minute Aerobics

Wednesday Day 80 Upper Body Weight Training

Thursday Day 81 30-Minute Aerobics

Friday Day 82 Lower Body Weight Training

Saturday Day 83 30-Minute Aerobics

Sunday Day 84 Free Day

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Last Updated: October 30, 2002

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