Complete gym workout plan; The arrangement is organized yet sufficiently adaptable to enable you to fit the activity sessions around your other week by week duties.
Prior to beginning every week, plot in your logbook what days and times you’ll be working out. This will enable you to stay on track. Keep in mind to factor in 1 rest day out of every week (on multi day based on your personal preference). Complete gym workout plan.
All you have to begin is any sort of MP3 or computerized media player, or cell phone, and a couple of running shoes. Complete gym workout plan.
Prepare by downloading the Couch to 5K running, 5K+ and Strength and Flex webcasts and print the 10-minute exercise arrangement.
Week 1
- Day 1: Couch to 5K – run 1 (workout duration: 20 minutes)
- Day 2: Strength and Flex – level 1 (36 minutes)
- Day 3: Couch to 5K – run 1
- Day 4: Strength and Flex – level 1
- Day 5: Couch to 5K – run 1
- Day 6: Strength and Flex – level 1
- Include a rest day
Week 2
- Day 1: Couch to 5K – run 2 (20 minutes)
- Day 2: Strength and Flex – level 2 (37 minutes)
- Day 3: Couch to 5K – run 2
- Day 4: Strength and Flex – level 2
- Day 5: Couch to 5K – run 2
- Day 6: Strength and Flex – level 2
- Include a rest day
Week 3
- Day 1: Couch to 5K – run 3 (20 minutes)
- Day 2: Strength and Flex – level 3 (36 minutes)
- Day 3: Couch to 5K – run 3
- Day 4: Strength and Flex – level 3
- Day 5: Couch to 5K – run 3
- Day 6: Strength and Flex – level 3
- Include a rest day
Week 4
- Day 1: Couch to 5K – run 4 (16 minutes)
- Day 2: Strength and Flex – level 4 (45 minutes)
- Day 3: Couch to 5K – run 4
- Day 4: Strength and Flex – level 4
- Day 5: Couch to 5K – run 4
- Day 6: Strength and Flex – level 4
- Include a rest day
Week 5
- Day 1: Couch to 5K – run 5, workout 1 (16 minutes)
- Day 2: Strength and Flex – level 5 (44 minutes)
- Day 3: Couch to 5K – run 5, workout 2 (16 minutes)
- Day 4: Strength and Flex – level 5
- Day 5: Couch to 5K – run 5, workout 3 (25 minutes)
- Day 6: Strength and Flex – level 5
- Include a rest day
Week 6
- Day 1: Couch to 5K – run 6 (workout 1, 29 minutes)
- Day 2: 10-minute cardio workout
- Day 3: Couch to 5K – run 6 (workout 2, 28 minutes)
- Day 4: 10-minute abs workout
- Day 5: Couch to 5K – run 6 (workout 3, 30 minutes)
- Day 6: 10-minute firm butt workout
- Include a rest day
Week 7
- Day 1: Couch to 5K – run 7 (30 minutes)
- Day 2: 10-minute full body toning workout
- Day 3: Couch to 5K – run 7 (30 minutes)
- Day 4: 10-minute upper arms workout
- Day 5: Couch to 5K – run 7 (30 minutes)
- Day 6: 10-minute firm bums, legs and tums workout
- Include a rest day
Week 8
- Day 1: Couch to 5K – run 8 (33 minutes)
- Day 2: 10-minute cardio workout
- Day 3: Couch to 5K – run 8
- Day 4: 10-minute upper arms workout
- Day 5: Couch to 5K – run 8
- Day 6: 10-minute abs workout
- Include a rest day
Week 9
- Day 1: Couch to 5K – run 9 (35 minutes)
- Day 2: 10-minute bums legs and tums workout
- Day 3: Couch to 5K – run 9
- Day 4: 10-minute firm butt workout
- Day 5: Couch to 5K – run 9
- Day 6: 10-minute full body toning workout
- Include a rest day
Week 10
- Day 1: 5K+ Stepping stone (30 minutes)
- Day 2: 10-minute legs, bums and tums workout
- Day 3: Stepping stone
- Day 4: 10-minute full body toning workout
- Day 5: Stepping stone
- Day 6: 10-minute firm butt workout
- Include a rest day
Week 11
- Day 1: 5K+ Stamina (35 minutes)
- Day 2: 10-minute cardio workout
- Day 3: 5K+ Stamina
- Day 4: 10-minute upper arms workout
- Day 5: 5K+ Stamina
- Day 6: 10-minute abs workout
- Include a rest day
Week 12
- Day 1: 5K+ Speed (16 minutes)
- Day 2: Strength and Flex – level 5 (no intro version)
- Day 3: 5K+ Speed
- Day 4: Strength and Flex – level 5
- Day 5: 5K+ Speed
- Day 6: Strength and Flex – level 5
- Include a rest day
