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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 7

Week

Special needs

"This week I really struggled. For some or other reason, I just had no motivation to exercise. I really had to drag myself to the gym. Apparently everybody goes through ups and downs when they train. The secret is to perservere. So I did stick it out and, fortunately this week was a lot easier than the previous week. I decided to cut down on the warm up and cool down. Boy, could I feel the difference. On the treadmill it felt as if my leg muscles went into spasm and I nearly had to stop halfway. The leg presses were slightly less painful but I still had to take breaks in between. I haven't manage to give up smoking." - Josie.

Stretches

Cardio

Resistance

DAY 1

Full body

Stretch your full body.


Rowing

MIN:	10

Walking

MIN:	3

Running

MIN:	3
SETS:	4

Cycling

MIN:	10

Leg press		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		Lunges

SETS:	3	SETS:	3
REPS:	12	REPS:	20

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

Leg press		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		Lunges

SETS:	3	SETS:	3
REPS:	12	REPS:	20

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

Leg press		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		Lunges

SETS:	3	SETS:	3
REPS:	12	REPS:	20

DAY 6

Rest

DAY 7

Rest

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