Fitness Program

Warming Up

Prior to starting an exercise event, a warm up run of approximately 1 kilometre 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
 
 
 
 
 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 

Event Remarks
Monday ​1 ½ Mile run (slow jog) ​Approximately 3 ½ revs around a football pitch
Tuesday ​Push up/ 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 

Events Remarks
Monday ​2 mile run ​Approximately 7 revolutions around a standard football pitch
Tuesday ​Push up/ 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 

Event Remarks
Monday ​2 ½ mile run ​Approximately 9 revolutions around a standard football pitch
Tuesday ​Push up/ 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.

 

 
 

 

 
 
 

 

 
 

 

 
 

 

 
 

CONTACT INFORMATION:
 
 Contact Name 
Headquarters AFM
Luqa Barracks
Luqa VLT2000
Malta

 Telephone
(+356) 2249 4000 /
(+356) 2249 4019 /
(+356) 2249 4020 
 
 Email