Week 11
Day 1
25 minutes continuous run at moderate intensity followed by alternated 1 minute vigorous and 1 minute moderate intensity for 15 minutes ( 40 minutes total )
Day 2
Low-impact cardiovascular activity for 45 minutes at moderate intensity
Day 3
2 Circuits : 90 second rest between each circuit
Exercise |
M |
F |
Press-up |
20 |
10 |
20m shuttles |
4 |
2 |
Squat |
24 |
20 |
20m shuttles |
4 |
2 |
Sit-up |
35 |
32 |
20m shuttles |
4 |
2 |
Lunge |
14 |
11 |
20m shuttles |
4 |
2 |
Plank |
35s |
25s |
20m shuttles |
4 |
2 |
Dorsal raise |
24 |
20 |
Day 4
Rest Day
Day 5
40 minute continuous run at moderate intensity or 3 x 8 minute intervals of 20m shuttling with 1 minute rest between
Day 6
Repeat day 3 circuit
Day 7
Rest day
SELF-ASSESSMENT CHECK RECORD
SHEET