Navy Ship Shape Fitness Plan Week 2
Monday
Morning - Walk for 35-45 minutes.
Afternoon - Run for 1.8 km.
Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1 min 45 sec rest between sets. Sit-ups. 12 Reps.
10 Reps. 8 Reps. 3 times through. 1 minute
45 seconds rest between sets.
Afternoon - Walk for 35-45 minutes.
Wednesday
Rest Day
Thursday
Morning - Bike ride/Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Friday
Rest Day
Saturday
Morning - Run for 1.8 km.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Sunday
Morning - Walk for 35-45 minutes.
Monday
Morning - Walk for 35-45 minutes.
Afternoon - Run for 1.8 km.
Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1 min 45 sec rest between sets. Sit-ups. 12 Reps.
10 Reps. 8 Reps. 3 times through. 1 minute
45 seconds rest between sets.
Afternoon - Walk for 35-45 minutes.
Wednesday
Rest Day
Thursday
Morning - Bike ride/Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Friday
Rest Day
Saturday
Morning - Run for 1.8 km.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.
Sunday
Morning - Walk for 35-45 minutes.
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