Week 8
Day 1
35 minute continuous run at moderate intensity
Day 2
Low-impact cardiovascular activity for 40 minutes at low intensity
Day 3
3 Circuits : 2 minutes rest between each circuit
Exercise |
M |
F |
Press-up |
16 |
8 |
Squat |
19 |
15 |
Sit-up |
29 |
26 |
Lunge |
14 |
11 |
Plank |
35s |
25s |
Dorsal raise |
19 |
15 |
Day 4
30 minutes swim 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 / 30 minute swim at low intensity
Don ’ t be tempted to cut corners when no one is watching – you ’ re only cheating yourself .