Cardio - Jogging
Week 1 20 minutes
(alternate 60
seconds of
continuous jogging
and 90 seconds
brisk walk for 20
minutes)
Week 2 20 minutes
(alternate 90
seconds of
continuous jogging
and 120 seconds
brisk walk for 20
minutes)
Week 3 30 minutes
(alternate 3
minutes of
continuous jogging
and 2 minutes
brisk walk for 30
minutes)
Week 4 30 minutes
(alternate 5
minutes of
continuous jogging
and 3 minutes
brisk walk for 20
minutes)
Week 5 30 minutes
(alternate 5
minutes of
continuous jogging
and 2 minutes
brisk walk for 30
minutes)
Uphill training
Squats
Leg raises - side
Leg raises back
Crunches
5 minutes
30 repetitions
30 repetitions
30 repetitions
30 repetitions
(10*3 sets) 30 (10*3 sets) 30 second
second break break between each
between each
set
set
(10*3 sets) 30
second break
between each
set
(10*3 sets) 30 second
break between each
set
40 repetitions
40 repetitions
40 repetitions
(10*4 sets) 30 (10*4 sets) 30 second
second break break between each
between each
set)
set
(10*4 sets) 30
second break
between each
set
(10*4 sets) 30 second
break between each
set
60 repetitions
60 repetitions
60 repetitions
(15*4 sets) 30 (15*4 sets) 30 second
second break break between each
between each
set
set
(15*4 sets) 30
second break
between each
set
(15*4 sets) 30 second
break between each
set
80 repetitions
80 repetitions
80 repetitions
(20*4 sets) 30
second break
between each
set
(20*4 sets) 30 second
break between each
set
100 repetitions
100 repetitions
(25*4 sets) 30
second break
between each
set
(25*4 sets) 30 second
break between each
set
(2 1/2 minutes
continuously*2
sets) 1 minute
break between
each set)
10 minutes
(2 1/2 minutes
continuously*4
sets) 1 minute
break between
each set
12 minutes
(3 minutes
continuously*4
sets) 1 minute
break between
each set
12 minutes
(4 minutes
continuously*3
sets) 1 minute
break between
each set
15 minutes
(5 minutes
continuously*3
sets) 1 minute
break between
each set
40 repetitions
60 repetitions
80 repetitions
(20*4 sets) 30 (20*4 sets) 30 second
second break break between each
between each
set
set
100
repetitions
100 repetitions
(25*4 sets) 30 (25*4 sets) 30 second
second break break between each
between each
set
set