Week 1
Day 1
Fitness self-assessment
( Record your scores below )
2.4km run ( 1.5 mile ) in your best time
As many Press-ups as you can manage in 1 minute
As many Sit-ups as you can manage in 1 minute .
Day 2
Low-impact cardiovascular activity for 20 minutes at low intensity
Day 3
2 Circuits : 2 minutes rest between each circuit
Exercise |
M |
F |
Press-up |
8 |
4 |
Squat |
10 |
7 |
Sit-up |
12 |
11 |
Lunge |
5 |
3 |
Plank |
20s |
10s |
Dorsal raise |
10 |
7 |
Day 4
Rest Day
Day 5
20 minutes continuous walk / jog at low intensity
Day 6
Repeat day 3 circuit
Day 7
Rest day
SELF-ASSESSME
CHECK