How about this.
Forget that list.
You have 4 weeks.
Do this monday through friday.
Cardio and fat burning.
Week 1. Walk 20 minutes every day
week 2. walk 10 minutes, jog 10 minutes
week 3. sprint all out for 30 seconds, jog or walk for 60 seconds do this 5 times
week 4. sprint all out for 30 to 45 seconds, jog or walk for 60 seconds, do this 5 times.
Building Muscle/Toning
Monday, Wednesday, and Friday.
Pullups, pushups, and core work. Break them down the days you want, one for each day.
Do 3 sets of 10 to 25 reps each (whatever you can do, if you can do more great). REST ONLY 30 SECONDS between Sets!!! <<<< Very important
This was the first work out when I started doing MMA. If you've noticed, I look very different from November and 2 days ago we last saw each other.
DIET
Lower your caloric intake to no more than 2700 calories a day. <<< MOST IMPORTANT