If you are looking to get yourself into shape and fit try my 1 month fitness challenge, it will gradually increase your fitness and teach you how to progress your fitness and get it to a level that you are happy with. Please get and all clear from a doctor or fitness professional before attempting this or any other form of exercise. Please have a 5min warm up at the beginning of each session. Each session is a little bit harder than the last, this will progressively increase your fitness and at the end of the month you should be feeling a lot fitter.
Week 1
Mon. Run on the treadmill for 20mins, speed 5mph, incline 0
Tues. Run on the treadmill for 22mins, speed 5mph, incline 0
Wed. Run on the treadmill for 24mins, speed 5mph, incline 0
Thurs. Run on the treadmill for 26mins, speed 5mph, incline 0
Fri. Run on the treadmill for 28mins, speed 5mph, incline 0
Sat. Rest
Sun. Rest
Resistance Exercises
To be done after each run on the treadmill. Select a weight that is heavy enough so the last 2 reps of each set are a big effort to push out.
Chest Press Machine 3 Sets of 12 reps
Lateral Pull Down Machine 3 Sets of 12 reps
Smith Machine Squats 3 Sets of 14 reps
Swiss Ball Sit-ups 3 Sets of 14 reps
Week 2
Mon. Run on the treadmill for 28mins, speed 5mph, incline 0
Tues. Run on the treadmill for 30mins, speed 5mph, incline 0
Wed. Run on the treadmill for 30mins, speed 5.1mph, incline 1
Thurs. Run on the treadmill for 30mins, speed 5.2mph, incline 1
Fri. Run on the treadmill for 30mins, speed 5.3mph, incline 1
Sat. Rest
Sun. Rest
Resistance Exercises
To be done after each run on the treadmill. Increases the weight from the week before, on the machines select the next heaviest weight.
Chest Press Machine 3 Sets of 12 reps
Lateral Pull Down Machine 3 Sets of 12 reps
Smith Machine Squats 3 Sets of 14 reps
Swiss Ball Sit-ups 3 Sets of 16 reps
Week 3
Mon. Run on the treadmill for 30mins, speed 5.3mph, incline 1
Tues. Run on the treadmill for 30mins, speed 5.4mph, incline 1
Wed. Run on the treadmill for 30mins, speed 5.6mph, incline 1
Thurs. Run on the treadmill for 30mins, speed 5.7mph, incline 1
Fri. Run on the treadmill for 30mins, speed 5.9mph, incline 1
Sat. Rest
Sun. Rest
Resistance Exercises
To be done after each run on the treadmill. Same weight as last week but you are going to do an extra set.
Chest Press Machine 4 Sets of 12 reps
Lateral Pull Down Machine 4 Sets of 12 reps
Smith Machine Squats 4 Sets of 14 reps
Swiss Ball Sit-ups 4 Sets of 14 reps
Week 4
Mon. Run on the treadmill for 30mins, speed 5.9mph, incline 1
Tues. Run on the treadmill for 32mins, speed 6mph, incline 1
Wed. Run on the treadmill for 34mins, speed 6mph, incline 1
Thurs. Run on the treadmill for 36mins, speed 6.2mph, incline 1
Fri. Run on the treadmill for 38mins, speed 6.5mph, incline 1
Sat. Rest
Sun. Rest
Resistance Exercises
To be done after each run on the treadmill. Increases the weight from the week before, on the machines select the next heaviest weight.
Chest Press Machine 4 Sets of 12 reps
Lateral Pull Down Machine 4 Sets of 12 reps
Smith Machine Squats 4 Sets of 14 reps
Swiss Ball Sit-ups 4 Sets of 14 reps
If you feel you need help applying thing why not book a personal training session with me to get you started the right way. I can explain to you how to apply these principles to your workouts and get you using them properly to benefit you.
To book a session or for comments and questions call or e-mail me:
E-mail: pete@petegriggs.com. Phone: 07947 049889
Please Read Disclaimer: The opinions expressed in the above articles are those of the authors and theirs alone. Information in the articles is not to be taken as medical advice, please consult you doctor before undertaking any type of exercise programme especially if you have any medical conditions.