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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 10
Week
123456789101112Special needs
"Good gracious! This week was tough! I had to run 10 minutes non-stop and on one day I spent 40 minutes just on cardio exercises. The personal trainer explained that he has allowed me to get used to exercising slowly, but that the time has come for me to work on my endurance. I really battled but managed to complete the 10 minute running sections." - Josie.
 
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Stretches Cardio Resistance
DAY 1
Full body
Stretch your full body.
Rowing
MIN: 10
Walking
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 4 SETS: 3 SETS 3
REPS: 10 REPS: 10 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
Lunges Tricep extension Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 15 REPS: 12 REPS: 10
DAY 2
Rest
DAY 3
Lower body
Stretch your lower body.
Rowing
MIN: 10
Walking
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 4 SETS: 3 SETS 3
REPS: 10 REPS: 10 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
Lunges Tricep extension Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 15 REPS: 12 REPS: 10
DAY 4
Rest
DAY 5
Quick Stretch
Do a quick stretch
Rowing
MIN: 10
Walking
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Leg press Seated bicep curls Leg extension
SETS: 4 SETS: 3 SETS 3
REPS: 10 REPS: 10 REPS 10
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
Lunges Tricep extension Hamstring curl with theraband
SETS: 3 SETS: 3 SETS: 3
REPS: 15 REPS: 12 REPS: 10
DAY 6
Rest
DAY 7
Rest
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