Publications
Partners
Programme information:
Level: Intermediate; Men & Women
Where: In a gym or outdoors.
Components: Cardio (run, cycle), resistance exercises & stretches
Weeks: 11
Sessions per week: 4 x Cardio combo; 2 x Resistance training.
At completion: You will be able to run 5 km and cycle 20 km at a moderate pace.
WEEK 1
Monday
Full body stretch
Cardio combo (R10min, W2min ,R5min, W2min) x 2
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R10min, W2min, R5min, W2min) x 2
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 2
Monday
Full body stretch
Cardio combo (R13min, W2min,R5min, W2min, R7min,W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R13min, W2min, R5min, W2min, R7min, W2min)
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 3
Monday
Full body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 4
Monday
Full body stretch
Cardio combo (R15min, W2min,R5min, W2min, R10min, W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 20m at high intensity
WEEK 5
Monday
Full body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Hamstring curls
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 6
Monday
Full body stretch
Cardio combo (R20min, W2min,R5min, W2min, R5min,W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min,W2min)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 7
Monday
Full body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)
Saturday
Quick stretch
Cycle 30min at high intensity
WEEK 8
Monday
Full body stretch
Cardio combo 5 km Route (R20min, W2min, R5min, W2min, Run the rest)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 9
Monday
Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Wednesday
Quick stretch
Cycle 60 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 10
Monday
Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Full body stretch
Cycle 60 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Saturday
Quick stretch
Cycle 30 min at a high intensity
Level: Intermediate; Men & Women
Where: In a gym or outdoors.
Components: Cardio (run, cycle), resistance exercises & stretches
Weeks: 11
Sessions per week: 4 x Cardio combo; 2 x Resistance training.
At completion: You will be able to run 5 km and cycle 20 km at a moderate pace.
WEEK 1
Monday
Full body stretch
Cardio combo (R10min, W2min ,R5min, W2min) x 2
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R10min, W2min, R5min, W2min) x 2
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 2
Monday
Full body stretch
Cardio combo (R13min, W2min,R5min, W2min, R7min,W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R13min, W2min, R5min, W2min, R7min, W2min)
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 3
Monday
Full body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Cycle 40 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 20 min at high intensity
WEEK 4
Monday
Full body stretch
Cardio combo (R15min, W2min,R5min, W2min, R10min, W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 20m at high intensity
WEEK 5
Monday
Full body stretch
Cardio combo (R15min, W2min,R5min, W2min,R10min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Hamstring curls
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R15min, W2min, R5min, W2min,R10min, W2min)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 6
Monday
Full body stretch
Cardio combo (R20min, W2min,R5min, W2min, R5min,W2min)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min,W2min)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 7
Monday
Full body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo (R20min, W2min, R5min, W2min, R5min, W2min)
Saturday
Quick stretch
Cycle 30min at high intensity
WEEK 8
Monday
Full body stretch
Cardio combo 5 km Route (R20min, W2min, R5min, W2min, Run the rest)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Quick stretch
Cycle 50 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 9
Monday
Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Standing front leg extensions
Adduction (lying)
Inside forearm
Front and rear dumbbell lunge
Wednesday
Quick stretch
Cycle 60 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Saturday
Quick stretch
Cycle 30 min at high intensity
WEEK 10
Monday
Full body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Triceps overhead extension
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Wednesday
Full body stretch
Cycle 60 min at moderate intensity
Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Cardio combo 5 km Route (R25min, W2min, Run the rest)
Saturday
Quick stretch
Cycle 30 min at a high intensity
