Walk 10 km within 21 weeks with Shape up for Summer 1
Components=fitness, resistance and stretching. Notes: Add a healthy eating plan for the full benefit. Where: Home or gym.
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Walk 10 km within 11 weeks with Shape up for Summer 2 Walk 10 km Components=fitness, resistance and stretching. Notes: Add a healthy eating plan for the full complement.
Where: Home or gym.
Run 10 km within 14 weeks with Get Sporty: Running
Components=fitness. Notes: It will be best to add a muscle toning programme, and stretches, as well as a healthy eating plan to your fitness regime.
Where: Anywhere outdoors
Run 5 km + Cycle 20 km within 11 weeks with Shape up for Summer 2 Run 5 km + Cycle 20 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Home or gym.
Cycle 40 km within 11 weeks with Shape up for Summer 2 Cycle 40 km
Components=fitness, resistance and stretching. Notes: You need to add a healthy eating plan.
Where: Outdoors and home or gym.
Get fit by playing tennis or fit for tennis within 12 weeks with Get Sporty Tennis
Components=fitness and resistance. Notes: You need to add stretching and a healthy eating plan to your programme.
Where: Home or gym and tennis court.
Train for a short triathlon (Swim 400 – 500 m; bike 10 – 20 km; run 5 km) within 12 weeks with Get Sporty Triathlon. Components=fitness, resistance. Notes: You need to add stretches and a healthy eating plan to this programme for the full benefit.
Where: At home, in the gym, anywhere outdoors.
Swim 500 m within 4 weeks, or 800 m within 8 weeks or 1100 m within 12 weeks with Get Sporty Swimming, Level 1. Do half the lenghts of the following programme. Components=fitness and muscles. You need to add stretches, a little bit of muscle work and a healthy eating plan.
Where: A swimming pool at home or at a gym.
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