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You are in: Health24 : Fitness : Programmes : Shape Up > Run 21km > Week 1
Week
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Cardio Stretches Resistance
DAY 1
Walk
MIN: 30

Full body
Stretch your full body.

 
DAY 2  
Stretch your lower body.

Seated shoulder press Back exercise on all 4's Abdominal curls
SETS: 3 SETS 3 SETS: 1
REPS: 15 REPS 10 REPS: 12
Tricep kickbacks Inside forearm Front and rear dumbbell lunge
SETS 1 SETS 1 SETS: 3
REPS 12 REPS 12 REPS: 15
Standing front leg extensions Adduction lying
SETS 1 SETS 3
REPS 12 REPS 12
DAY 3
Walk
MIN: 30

Full body
Stretch your full body.

 
DAY 4  
Quick stretch
A quick standing stretch.

Wall push-ups Back exercise on all 4's Abdominal curls
SETS 3 SETS 3 SETS: 2
REPS 12 REPS 10 REPS: 12
Bicep curls Front and rear dumbbell lunge Hamstring curls
SETS: 3 SETS: 3 SETS 3
REPS: 15 REPS: 15 REPS 12
Standing calf raises Abduction
SETS: 3 SETS 3
REPS: 15 REPS 10
DAY 5
Walk
MIN: 30

Stretch your lower body.

 
DAY 6
Walk
MIN: 30

Quick stretch
A quick standing stretch.

 
DAY 7
Rest
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