Fitness Program
Warming Up
Prior to starting an exercise event, a warm up run of approximately 1 kilometer should be done. The pace should be of either a light jog or a brisk walk.
Cooling Down
At the end of each exercise event, a cooling down run of approximately 500metres should be done. The pace should be the same as the one the chosen for the respective event's warming up.
Stretching
Basic Full body stretching should be done as shown in Fig. 2a-2g
 stretchinga.jpg
stretchingb.jpg
Week 1
 
Event
Remarks
Monday
1 mile run (slow jog)
Approximately 3 and a half revolutions around a standard football pitch
Tuesday
Push Up/Sit Up Set (to be repeated twice)
1 Set includes:
1 Repetition, Rest, 2 Reps, Rest, 3 Reps, Rest, 4 Reps, Rest, 4 Reps, Rest, 3 Reps, Rest, 2 Reps, Rest, 1 Rep, Rest
(Rest=4 seconds)
For Push ups see Fig 1a.
For Sit Ups see Fig 1b.
Wednesday
1kilometre slow jog, 20 metre sprints X 6 60 Metres recovery
Rest for 2 minutes between sprints
Thursday
2 mile fast pace walk
 
Friday
Circuit training X 3 which will include sets of: Squats, Crunches, Raised Push Ups and Star Jumps
-30 seconds on each set
-4 seconds from exercise to another
-2minutes recovery after 1 full circuit
- Crunches see Fig 1f.
-Squats see Fig 1e.
-Raised Push Ups see Fig 1c.
 
Week 2
 
Event
Remarks
Monday
1 ½ Mile run (slow jog)
Approximately 3 ½ revs around a football pitch
Tuesday
Pushup/ Sit Up sets( to be repeated three times)
1 set includes:
1 Repetition, Rest, 2 Reps, Rest, 3 Reps, Rest, 4 Reps, Rest, 4 Reps, Rest, 3 Reps, Rest, 2 Reps, Rest, 1 Rep, Rest
(Rest= 4 seconds)
For Push ups see Fig 1a.
For Sit Ups see Fig 1b.
Wednesday
30 metre sprint X 6 60 metre recovery
 
Thursday
2 ½ mile fast pace walk
 
Friday
Circuit training X 4 which will include sets of: Squats, Crunches, Lowered Push Ups and Star Jumps
 
-35 seconds on each set
-4 seconds from exercise to another
-90 second recovery after 1 full circuit
-Crunches see Fig 1f.
-Squats see Fig 1e.
-Lowered Push Ups see Fig 1d.
 
Week 3
 
Event
Remarks
Monday        
2 mile run
Approximately 7 revolutions around a standard football pitch
Tuesday
Pushup/ Sit Up sets( to be repeated three times)
1 set includes:
1 Repetition, Rest, 2 Reps, Rest, 3 Reps, Rest, 4 Reps, Rest, 5 Reps, Rest, 5 Reps, Rest, 4 Reps, Rest, 3 Reps, Rest, 2 Reps, Rest, 1 Rep, Rest
(Rest= 3 seconds)
For Push ups see Fig 1a.
For Sit Ups see Fig 1b.
Wednesday
35 metre sprint X 6 50 metre recovery
 
Thursday
3 mile fast pace walk
 
Friday
Circuit training X 4 which will include sets of: Squats, Crunches, Raised Push Ups and Star Jumps
-35 seconds on each set
-4 seconds from exercise to another
-90 second recovery after 1 full circuit
-Crunches see Fig 1f.
-Squats see Fig 1e.
-Raised Push Ups see Fig 1c.
 
Week 4
 
Event
Remarks
Monday        
2 ½ mile run
Approximately 9 revolutions around a standard football pitch
Tuesday
Pushup/ Sit Up sets( to be repeated three times)
1 set includes:
1 Repetition, Rest, 2 Reps, Rest, 3 Reps, Rest, 4 Reps, Rest, 5 Reps, Rest, 5 Reps, Rest, 4 Reps, Rest, 3 Reps, Rest, 2 Reps, Rest, 1 Rep, Rest
(Rest= 3 seconds)
For Push ups see Fig 1a.
For Sit Ups see Fig 1b.
Wednesday
40 metre sprint X 6 50 metre recovery
 
Thursday
3 ½ mile fast pace walk
 
Friday
Circuit training X 4 which will include sets of: Squats, Crunches, Lowered Push Ups and Star Jumps
-35 seconds on each set
-4 seconds from exercise to another
-90 second recovery after 1 full circuit
-Crunches see Fig 1f.
-Squats see Fig 1e
-Lowered Push Ups see Fig 1d.
 
fig1a.jpg
fig1b.jpg
fig1c.jpg
fig1d.jpg
fig1e-f.jpg