Week 4
Day 1
25 minutes continuous walk / jog at moderate intensity
Day 2
Low-impact cardiovascular activity for 30 minutes at low intensity
Day 3
2 Circuits : 2 minutes rest between each circuit
Exercise |
M |
F |
Press-ups |
14 |
7 |
Squat |
17 |
13 |
Sit-ups |
24 |
21 |
Lunge |
12 |
10 |
Plank |
30s |
20s |
Dorsal raise |
17 |
13 |
Day 4
Low-impact cardiovascular activity for 30 minutes at low intensity
Day 5
Rest Day
Day 6
Fitness 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 7
Rest day
NT
RECORD SHEET