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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 11
Week
123456789101112Special needs
"My time on the treadmill increased to 30 minutes. I am still not able to run 10 minutes non-stop. I still don't enjoy cardiovascular exercise. I also get a bit bored on the treadmill. The strengthening exercises were a bit harder this week, probably as a result of my flu symptoms." - Josie.
 
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Stretches Cardio Resistance
DAY 1
Full body
Stretch your full body.
Rowing
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Cycling
MIN: 15
Leg press Seated bicep curls Leg extension
SETS: 4 SETS: 3 SETS 3
REPS: 15 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: 15 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: 5
Running
MIN: 10
Walking
MIN: 5
Running
MIN: 10
Walking
MIN: 5
Cycling
MIN: 15
Leg press Seated bicep curls Leg extension
SETS: 4 SETS: 3 SETS 3
REPS: 15 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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