okay.

monday- run 30 minutes on empty stomach, afternoon run cardio at gym for 3 miles, sit in sana for an hour, run cardio again for about 30-45 minutes.

tuesday- run 30 minutes on empty stomach, afternoon run cardio at gym for 3 miles, sit in sana for an hour, run cardio for about another 30-45 minutes.

wednesday- run 30 minutes on empty stomach, afternoon run cardio for 3 miles, sit in sana for an hour, run cardio for another 30-45 minutes.

thursday- run for 30 minutes on empty stomach, afternoon run cardio for an hour, sit in sana for an hour, run cardio again for another 45 minutes.

friday- run for 30 minutes on empty stomach, afternoon run cardio for 3 miles, sit in sana for an hour, run cardio for another 45 minutes.

saturday-run for 45 minutes on empty stomach

sunday-off