Week 10
Day 1
30 minute continuous run at moderate intensity followed by alternated 1 minute vigorous and 1 minute moderate intensity for 10 minutes ( 40 minutes total )
Day 2
Low-impact cardiovascular activity for 40 minutes at moderate intensity
Day 3
3 Circuits : 90 seconds rest between each circuit
Day 4
Rest Day
Day 5
40 minute continuous run at moderate intensity or 3 x 7 minute intervals of 20m shuttling with 2 minutes rest between
Day 6
Repeat day 3 circuit
Day 7
Rest day / 30 minute swim at low intensity
Exercise |
M |
F |
Press-up |
18 |
9 |
Squat |
21 |
17 |
Sit-up |
32 |
29 |
Lunge |
16 |
12 |
Plank |
40s |
30s |
Dorsal raise |
21 |
17 |
20m shuttles x 6 minutes
Low-impact cardiovascular activity for 15 minutes at low - moderate intensity
Don ’ t let fitness become a chore – find an exercise or sport that you enjoy and make it part of your weekly routine . You ’ ll find you begin to look forward to it !