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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 1

Week

Special needs

"I really hate cycling because my legs hurt so much when I cycle. I clearly have underdeveloped leg muscles. I complained bitterly, but the personal trainer assured me that cycling strenghtens the quadriceps, amongst others. However, I must admit, that apart from the cycling bit, the programme was not as bad as I expected." - Josie.

Stretches

Cardio

Resistance

DAY 1

Full body

Stretch your full body.

Cycle

MIN:	10


Walking

MIN:	10

Lunges		Step-ups with dumbbells		Squats against a wall with a ball

SETS:	3	SETS:	3	SETS	3
REPS:	20	REPS:	20	REPS	20

Calf raises		Oblique crunches

SETS:	3	SETS:	3
REPS:	10	REPS:	20

DAY 2

Rest

DAY 3

Lower body

Stretch your lower body.

Cycle

MIN:	10


Walking

MIN:	10

Lunges		Step-ups with dumbbells		Squats against a wall with a ball

SETS:	3	SETS:	3	SETS	3
REPS:	20	REPS:	20	REPS	20

Calf raises		Oblique crunches

SETS:	3	SETS:	3
REPS:	10	REPS:	20

DAY 4

Rest

DAY 5

Quick Stretch

Do a quick stretch.

Cycle

MIN:	10


Walking

MIN:	10

Lunges		Step-ups with dumbbells		Squats against a wall with a ball

SETS:	3	SETS:	3	SETS	3
REPS:	20	REPS:	20	REPS	20

Calf raises		Oblique crunches

SETS:	3	SETS:	3
REPS:	10	REPS:	20

DAY 6

Rest

DAY 7

Rest

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