The 7-Day Guide to Jumpstart Your Fitness.
Some tips to enhance your results:

Drink Water
Give up sodas
Avoid junk food and fast food
Eat more fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar.
Eat smaller portions, about the size of your fist. We recommend eating three small meals and two to three clean snacks each day. Also, using smaller plates can help to keep your portions in check.

Monday
Leg Raises

Plank