Week 1 - Week 4

In week 1, you’ll kick-off by working out how fit you are. You’ll run or walk 2.4km as fast as you can and do as many press-ups and sit-ups as you can in one minute. We’ll ask you to record how you did so that you can track how your fitness improves.

Week 2 and 3 will see your aerobic activity increase from 20 to 25 minutes and the beginning of muscular endurance exercises.

You will finish your first 4-week block by completing a 2.4km walk or run and as many press-ups and sit-ups as you can within one minute. Record your scores and see how you progressed.

Week 5 – Week 8

In week 5, you’ll step up a gear and complete 30 minutes of running and 35 minutes of aerobic activity, the number of reps in your circuit training will also increase. You can also now start to include a low-intensity swim on one of your rest days.

Week 6 will see the continuation of aerobic activity but a reduction in the number of reps in your circuit training. It’s time for another push in week 7 when you’ll complete a 30-minute run, 40 minutes of aerobic activity, and increase the number of reps in your circuit training.

In week 8 you will need to record your 2.4km run and the maximum press-ups and sit-ups you can do within one minute to see how you are progressing.

WEEK 9 – WEEK 12

In week 9, you’ll run for 40 minutes, do 40 minutes of aerobic activity, and increase the number of reps in your circuit training; time for a little recovery. In week 10, it’s another 40 minutes of activity, but only 30 minutes of running and with slightly fewer reps in your circuit training too.

In week 11 you're almost there. At this point, you’ll be up to 40 minutes of moderate and vigorous-intensity running, 45 minutes of moderate-intensity aerobic exercise, and your highest reps of exercises in the circuit.

Week 12 will see you record your scores for the final time. Walk or run 2.4km as quickly as possible and complete as many press-ups and sit-ups as you can within one minute. You should see a real difference in your performance from week 1.