Fitness

[rawli]

In my first formal firness assesment the females didn't use a beam however thay may have been doing half pressups on the deck, but I wasn't really watching so I can't honestly remember!

[Baz]

Give this a go. If you can't do the numbers at week 1&2 then knock 5 reps of everything and 5 mins off the running. Leave the intervals (wed and sat) the same.


week 1 & 2:

Mon, Tues, Wed, Fri & Sat

10 press ups
15 sit ups
10 dips
10 Squat thrusts

for 5 circuits instead of 3.

Run 15 mins mon & fri
Run 4 X 90 seconds hard + 90 seconds jog (recovery) wed & sat


week 3 & 4:

Mon, Tues, Wed, Fri & Sat

15 press ups
20 sit ups
15 dips
15 Squat thrusts

for 5 circuits instead of 3.

Run 20 mins mon & fri
Run 5 X 60 seconds hard + 60 seconds jog (recovery) wed & sat

week 5 & 6:

Mon, Tues, Wed, Fri & Sat

20 press ups
25 sit ups
20 dips
20 Squat thrusts

for 5 circuits instead of 3.

Run 25 mins mon & fri
Run 6 X 45 seconds hard + 30 seconds jog (recovery) wed & sat

week 7 & 8:

Mon, Tues, Wed, Fri & Sat

25 press ups
30 sit ups
25 dips
25 Squat thrusts

for 5 circuits instead of 3.

Run 30 mins mon & fri
Run 7 X 30 Seconds work + 20 seconds (recovery) wed & sat

swim for 30 mins breaststroke, interspersed with front crawl sprints at least twice a week

Baz