Getting fit…

This article focuses on developing all round fitness for anyone out there who may either want to develop their personal attributes for a particular sport, or anyone who just wants to improve their general fitness at home without the need for any equipment what so ever (except maybe some running shoes!).

Image via Wikipedia

All round fitness means being fit in terms of both aerobic and anaerobic performance, strength , muscular endurance, flexibility and the so the list goes on. Below is a 6 week training programme designed to take your fitness to the next level. If you’re a personal trainer, gym instructor or already a well-rounded athlete, this is a great little training programme to help people new into fitness get started. Remember to warm up and stretch each session!

Week 1:

Monday and Friday: 20 minute walk/jog, 10 push ups, 10 squats, 10 sit ups, 3 pull ups.

Wednesday: 800metre run, 10 push ups, 10 squats, 10 sit ups, 3 pull ups.

Week 2:

Monday and Wednesday: 20 minute walk/jog, 2 sets of 10 push ups, 10 squats, 10 sit ups, 3 pull ups.

Tuesday and Thursday: 800metre run, 10 push ups, 10 squats, 10 sit ups, 3 pull ups.

Week 3:

Monday and Wednesday :15 minute steady run, 2 sets of 10 push ups, 10 squats, 10 sit ups, 3 pull ups.

Tuesday and Friday: 3 rounds 400metre run, 8 push ups, 10 squats, 10 sit ups, 3 pull ups.

Week 4:

Monday and Wednesday: 20 minute steady run, 3 sets of 10 push ups, 10 lunges, 10 sit ups, 10 dorsal raises 4 pull ups.

Friday: Hard run for 1 minute (80% max), rest 1 minute for 10 minutes.

Week 5:

Monday and Thursday: 20 minute steady run, 3 sets of 15 push ups, 15 squats, 15 lunges, 20 sit ups, 10 dorsal raises 4 pull ups.

Tuesday: Hard run for 1 minute (80% max), rest 1 minute for 13 minutes.

Friday: 20 minute swimming.

Week 6:

Monday: 30 minute steady run.

Tuesday and Friday: 4 sets of 20 push ups, 20 squats 5 pull ups, 25 sit ups, 15 dorsal raises.

Thursday: 30 minute swimming.