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.