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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 5
Week
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"This week's programme is fortunately the same as last week's. What a relief! I couldn't imagine having to do something more strenuous. The cardio exercises were still difficult, especially the cycling. But fortunately the arm exercises are starting to become a whole lot easier." - Josie.
 
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Stretches Cardio Resistance
DAY 1
Full body
Stretch your full body.
Rowing
MIN: 10
Walking
MIN: 2
Running
MIN: 3
SETS: 4
Cycling
MIN: 10
Lunges Seated bicep curls Squats against a wall with a ball
SETS: 3 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 15
Calf raises Oblique crunches Step-ups with dumbbells
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 10
Tricep extension
SETS: 3
REPS: 10
DAY 2
Rest
DAY 3
Lower body
Stretch your lower body.
Rowing
MIN: 10
Walking
MIN: 2
Running
MIN: 3
SETS: 4
Cycling
MIN: 10
Lunges Seated bicep curls Squats against a wall with a ball
SETS: 3 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 15
Calf raises Oblique crunches Step-ups with dumbbells
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 20
Tricep extension
SETS: 3
REPS: 10
DAY 4
Rest
DAY 5
Quick Stretch
Do a quick stretch.
Rowing
MIN: 10
Walking
MIN: 2
Running
MIN: 3
SETS: 4
Cycling
MIN: 10
Lunges Seated bicep curls Squats against a wall with a ball
SETS: 3 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 15
Calf raises Oblique crunches Step-ups with dumbbells
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 20
Tricep extension
SETS: 3
REPS: 10
DAY 6
Rest
DAY 7
Rest
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