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Week Two

Right, now we're stepping up the pace. Week Two sees you running more and introduces a time limit for the 1.6 km run. All the other exercise reps should still be done 4-5 times a week. Don't forget that Warm Up though.

Exercise
Male
Female

Run

25 minutes 3 times this week,

plus

1.6kms in nine minutes 2 times this week

25 minutes 3 times this week,

plus

1.6kms in 11 minutes 2 times this week

Press Ups

16

10

Curl Ups

30

20

Half Squats

22

18

Back Arches

14

11

Pull Ups

4

2

 

Warm down again, and make sure you drink plenty of water.