Week 6
Day 1
30 minute continuous run at moderate intensity
Day 2
Low-impact cardiovascular activity for 35 minutes at low intensity
Day 3
3 Circuits : 2 minutes rest between each circuit
Exercise |
M |
F |
Press-up |
14 |
7 |
Squat |
15 |
11 |
Sit-up |
26 |
23 |
Lunge |
10 |
8 |
Plank |
30s |
20s |
Dorsal raise |
15 |
11 |
Day 4
Rest Day
Day 5
30 minutes run at moderate to high intensity
Day 6
Repeat day 3 circuit
Day 7
Rest day / 30 minute swim at low intensity
Make a note of your fitness test results – you will take the test again at the end of the programme , so you can see how much you ’ ve improved .