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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 8
Week
123456789101112Special needs
"To the amazement of everyone I know, I decided to go horse riding on the Wild Coast. I really believe that it is the gym programme I'm following which has given me the guts to do something this adventurous. Now I have greater confidence in my body. I'm also more aware of what I can and cannot do. My legs and arms are a great deal stronger and I can cope far better with cardio workouts. I'm still not at the point where I enjoy getting tired. This week was really tough because I had to run for five minutes without a break. My attitude towards exercise and fitness has changed. I no longer make a point of avoiding physical activity." - Josie.
 
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Stretches Cardio Resistance
DAY 1
Full body
Stretch your full body.
Rowing
MIN: 10
Walking
MIN: 10
Running
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 2 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 15 REPS: 20
Tricep extension Lunges Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 10
DAY 2
Rest
DAY 3
Lower body
Stretch your lower body.
Rowing
MIN: 10
Walking
MIN: 10
Running
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 2 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 15 REPS: 20
Tricep extension Lunges Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 10
DAY 4
Rest
DAY 5
Quick Stretch
Do a quick stretch.
Rowing
MIN: 10
Walking
MIN: 10
Running
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 2 SETS: 2 SETS 3
REPS: 20 REPS: 12 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 15 REPS: 20
Tricep extension Lunges Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 10 REPS: 20 REPS: 10
DAY 6
Rest
DAY 7
Rest
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