24 WEEKS PROGRAM NOOGLING  

1.WEEK : 15 minutes, 7:2 method 5 days 

2.WEEK: 20 minutes , 7:2 method 5 days 

3.WEEK : 30 minutes, 7:2 method 7 days 

4 WEEK: 30 minutes , 7 2 method 7 days 

5.WEEK : 30 minutes  7:2 method 5 days 

6.WEEK 30 minutes    7:2        “ 

7.WEEK: 30 minutes   15 ON, 2’ massage , 15 ON 7 days 

8.WEEK 30 minutes    15 ON 2’ massage, 15 ON   7 days 

9.WEEK 1h hour       7:2 method                6 days 

10. WEEK 1h hour     “  

 

 

 

 

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11. WEEK 1h hour  

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12.WEEK 1h  

 

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13.WEEK 1h   

 

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14 WEEK OFF 

15. WEEK 1h 30’ 7:2 method   

5 days 

16. WEEK 1h 30’ “ 

 

 

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17. WEEK 1h 30 “  

 

 

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18. WEEK 1h 30  “  

 

 

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19. WEEK 1h 30’ “  

 

 

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20. WEEK 1h non stop   

 

6 days 

21. WEEK 1h non stop   

 

6 days 

22. WEEK 50’ 7:2 method 

 

7 days 

23. WEEK 50 7:2 method  

 

7 days 

24 WEEK 50 7:2 method  

 

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25&26 WEEK OFF 

REPEAT FROM 1ST TO 7TH WEEK AND WEEK 34TH BREAK (1W OR 2)