Fitness Calendar (Feb 17 – March 16)

So… some people might have had a bit too much of junk during/before Valentine’s Day but now it is time to get back in shape! 😀

Bongiwe (TCSF Editor and Fitness Content Producer) has made a guide as to what should be done to reach your goal. 😀 😀 😀

  Warm-up and stretches Time Exercise Time
Monday * 400 m run thrice

*Lunges (20 each leg)

* Jumping Squats x60

*Around the world x20

 

* 6 minutes

* 1 minute

* 1 minute 30 sec

* 40 seconds

 

* 50 push ups

* 60 sit ups

* 2 minutes plank

* 2 sets of suicides

* 1 minute

* 1 minute

* 2 minutes

* 1 minute

Tuesday * 400 m run thrice

* Skipping (60 skips)

* Jumping jacks (40 Jumps)

*Around the world  stretch x20

*Run for your life

* 6 minutes

* 60 seconds

* 30 seconds

* 40 seconds

* 30 minutes

* 55 push ups

* 70 sit ups

* 40 Bur pees

* spinning/ cyclingf or 10 minutes

 

* 1 minute

* 2 minutes

* 2 minutes

* 10 minutes

Wednesday * 400 m run 4 times

* High knees (60 counts)

* Squats x50

* Around the world  stretch  x20

*Netball

* 8 minutes

* 60 seconds

* 100 seconds

* 40 seconds

*2 hours

* 80 scrunches

* 60 push ups

* 50 leg rises

* spinning /cycling for 10 minutes

* 2 minute

* 1 minute

* 100 seconds

* 10 minutes

Thursday *1.6 km run

* Lunges (25 each leg)

* Skipping (70 skips)

* Around the world x20

* 8 minutes

* 100 seconds

* 70 seconds

* 40 seconds

* 90 crunches

* 60 push ups

* 2 minutes plank

* 3 sets of suicides

* 3 minute

* 1 minute

* 2 minutes

* 1 minute 30 sec

Friday * 1.6 km + 400 m x1

* Lunges (30 each leg)

* Jumping jacks (60 Jumps)

* Around the world x20

 

* 8 minute +  2 minutes

* 2 minutes

* 60 seconds

* 40 seconds

* 2 minutes plank

* 60 leg rises

* 60 crunches

* Gym Circuit

* 50 Bur pees

* 2 minutes

* 2 minutes

* 1 minute

* 15 minutes

* 2 minutes 30 sec

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