Week 9
Day 1
40 minutes continuous run at
moderate intensity
Day 2
Low-impact cardiovascular activity for 40 minutes at low
intensity
Day 3
2 Circuits : 90 seconds rest between each circuit
Exercise |
M |
F |
Press-up |
20 |
10 |
Squat |
24 |
20 |
Sit-up |
35 |
32 |
Lunge |
14 |
11 |
Plank |
35s |
25s |
Dorsal raise |
24 |
20 |
20m shuttles x 3 minutes
Low-impact cardiovascular activity for 15 minutes at low - moderate intensity
Day 4
Rest Day
Day 5
35 minutes continuous run at moderate intensity , plus ten 20m shuttles . Practice turning .
Day 6
Repeat day 3 circuit
Day 7
Rest day / 30 minute swim at low intensity
SELF-ASSESSMENT CHECK RECORD
SHEET