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Information booklet updated 8.5.13 - Department of Corrective ...

Information booklet updated 8.5.13 - Department of Corrective ...

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday<br />

Week 1<br />

Am: 40 min brisk<br />

walk;<br />

Pm: Push-ups &<br />

sit-ups<br />

10x, rest;<br />

8x, rest;<br />

6x, rest<br />

Am: Light run<br />

1.5 km<br />

Pm:<br />

Ride/walk for<br />

30-40 mins<br />

Push-ups & situps<br />

10x, rest;<br />

8x, rest;<br />

6x, rest.<br />

Rest<br />

Am: 40 min<br />

brisk walk<br />

Push-ups<br />

sit-ups<br />

10x, rest;<br />

8x, rest;<br />

6x, rest.<br />

&<br />

Rest<br />

Week<br />

2<br />

Week<br />

3<br />

Week<br />

4<br />

Am:<br />

40 min brisk<br />

walk;<br />

Pm:<br />

run 1.8 km<br />

Am: Run 2km<br />

Pm: Push-ups<br />

& sit-ups<br />

14x, rest;<br />

12x, rest;<br />

10x, rest<br />

Am: 55 min<br />

brisk walk;<br />

Pm: Push-ups<br />

& sit-ups<br />

16x, rest;<br />

14x, rest;<br />

12x, rest<br />

Am: Pushups<br />

& sit-ups<br />

12x, rest;<br />

10x, rest;<br />

8x, rest Pm:<br />

40 min brisk<br />

walk<br />

Am: Walk for<br />

40-50 mins;<br />

Am: run 2.3<br />

km<br />

Pm: 55 min<br />

brisk walk;<br />

Rest<br />

Am: run 2 km<br />

Pm: Push-ups<br />

& sit-ups<br />

14x, rest;<br />

12x, rest;<br />

10x, rest<br />

Rest<br />

Am: Ride/<br />

walk for 40<br />

mins<br />

Pm: Pushups<br />

& sit-ups<br />

12x, rest;<br />

10x, rest;<br />

8x, rest<br />

Am: 40 min<br />

brisk walk;<br />

Am: Pushups<br />

& sit-ups<br />

16x, rest;<br />

14x, rest;<br />

12x, rest<br />

Am: run 1.8<br />

km<br />

Pm: Pushups<br />

& sit-ups<br />

12x, rest;<br />

10x, rest;<br />

8x, rest<br />

Rest<br />

Am: 55 min<br />

brisk walk<br />

Pm: run 2.3<br />

km;<br />

Rest<br />

Am: run 2 km<br />

Pm: Pushups<br />

& situps<br />

14x, rest;<br />

12x, rest;<br />

10x, rest<br />

Rest<br />

Am: walk for<br />

30-40 mins;<br />

Am: 40 min<br />

walk<br />

Pm: Pushups<br />

& situps<br />

14x, rest;<br />

12x, rest;<br />

10x, rest<br />

Am: Pushups<br />

& sit-ups<br />

16x, rest;<br />

14x, rest;<br />

12x, rest<br />

12

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