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You are in: Health24 : Fitness : Programmes : Get fit with Josie > Week 12
Week
123456789101112Special needs
"The first month was tough. The second month easier. And the third month really tough. This week day 2 was a disaster. The third day was a breeze as there was no cardio section. I no longer find strenght exercises daunting. I changed from a being a hesitant, anxious beginner in the first month to an overconfident semi-jogger in the second month, only to have my overinflated ideals shattered in the third month when the programme gained momentum."- Josie.
 
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Stretches Cardio Resistance
DAY 1
Lower body
Stretch your lower body.
Cycling
MIN: 5
SETS: 2
Running
MIN: 10
SETS: 2
Leg press Hamstring curl with theraband Leg extension
SETS: 3 SETS: 3 SETS 2
REPS: 15 REPS: 10 REPS 12
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
DAY 2
Rest
DAY 3
Upper body
Stretch your upper body.
Running
MIN: 10
SETS: 2
Tricep extension Seated bicep curls Seated chest press
SETS: 3 SETS: 3 SETS 3
REPS: 12 REPS: 12 REPS 10
Lateral pulldown Oblique crunches Abdominal crunches
SETS: 2 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
DAY 4
Rest
DAY 5
Lower body
Stretch your lower body.
Cycling
MIN: 5
SETS: 2
Running
MIN: 10
SETS: 2
Leg press Hamstring curl with theraband Leg extension
SETS: 3 SETS: 3 SETS 2
REPS: 15 REPS: 10 REPS 12
Calf raises Oblique crunches Abdominal crunches
SETS: 3 SETS: 2 SETS: 3
REPS: 10 REPS: 10 REPS: 20
DAY 6
Rest
DAY 7
Rest
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