Navy Ship Shape Fitness Plan Week 1
Monday
Morning - Brisk Walk for 30-40 minutes.
Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 2 minutes rest between sets.
Tuesday
Morning - Light run for 1.5 km.
Afternoon - Bike ride/Walk for 30-40 minutes.
Wednesday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.
Thursday
Morning - Walk for 30-40 minutes.
Friday
Rest
Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.
Sunday
Rest Day
Monday
Morning - Brisk Walk for 30-40 minutes.
Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 2 minutes rest between sets.
Tuesday
Morning - Light run for 1.5 km.
Afternoon - Bike ride/Walk for 30-40 minutes.
Wednesday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.
Thursday
Morning - Walk for 30-40 minutes.
Friday
Rest
Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.
Sunday
Rest Day
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