Week 12
Day 1
20 minutes continuous run at moderate intensity + 1 minute vigorous , 1 minute moderate intensity for 20 minutes ( 40 minutes total )
Day 2
Low-impact cardiovascular activity for 45 minutes at moderate intensity
Day 3
3 Circuits : 90 second rest between each circuit
Exercise |
M |
F |
Press-up |
18 |
9 |
20m shuttles |
4 |
2 |
Squat |
21 |
17 |
20m shuttles |
4 |
2 |
Sit-up |
32 |
29 |
20m shuttles |
4 |
2 |
Lunge |
16 |
12 |
20m shuttles |
4 |
2 |
Plank |
40s |
30s |
20m shuttles |
4 |
2 |
Dorsal raise |
21 |
17 |
Day 4
Rest Day
Day 5
Low-impact cardiovascular activity for 35 minutes at low intensity
Day 6
Fitness Test ( 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
Fitness is progressive – once you ’ ve reached a good standard , you need to keep training to stay at that level .