Fitness training

[stephen_g]

AM

CARDIO - VASCULAR :

DAY 1, 4, 6.
Run at steady pace for 30 minutes

DAY 2, 5.
Run or cycle at steady pace for 45 minutes.

OR

Swim breaststroke for 30 minutes.

PM

Circuit training (day 1,2,4,5,6)

Set 1:

15 press-ups
3 knee to chest
20 squats
2 pull ups
5 alternate knee to elbow
15 box jumps
10 tricep dips
10 half sits
5 lunges per leg

Set 2:

20 press-ups
8 knee to chest
25 squats
4 pull ups
10 alternate knee to elbow
20 box jumps
15 tricep dips
15 half sits
10 lunges per leg

Set 3:

15 press-ups
3 knee to chest
20 squats
2 pull ups
5 alternate knee to elbow
15 box jumps
10 tricep dips
10 half sits
5 lunges per leg

REST DAYS :

Wednesday full day
Sunday full day

Repeat for 8 weeks.