Week 7
Day 1
30 minutes continuous run at
moderate intensity
Day 2
Low-impact cardiovascular activity for 40 minutes at low
intensity
Day 3
2 Circuits : 2 minutes rest between each circuit
Exercise |
M |
F |
Press-up |
18 |
9 |
Squat |
21 |
17 |
Sit-up |
32 |
29 |
Lunge |
16 |
12 |
Plank |
40s |
30s |
Dorsal raise |
21 |
17 |
Day 4
Rest Day
Day 5
30 minutes continuous run at moderate intensity
Day 6
Repeat day 3 circuit
Day 7
Rest day / 30 minute swim at low intensity
SELF-ASSESSMENT CHECK RECORD
SHEET