Days | Exercises | Three Months Prior | Two Months Prior | One Months Prior | |
---|---|---|---|---|---|
Day 1, 3 & 5 | Uphill training (Stairs Climbing) | 2 minutes (2 minutes continuously) | 5 minutes (2.5 minutes continuously*2 sets) 1 minute break between each set | 6 minutes (3 minutes continuously*2 sets) 1 minute break between each set | |
Push Up | 5*1 Set (5) (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | ||
Sit Up | 5*1 Set (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | ||
Day 2, 4 & 6 | Jog | 10 minutes (alternate 60 seconds of continuous jogging 90 seconds brisk walk) | 15 minutes (alternate 3 minutes of continuous jogging 2 minutes brisk walk) | 20 minutes (alternate 5 minutes of continuous jogging 2 minutes brisk walk) | |
Crunches | 5*1 Set (5) (1 minute rest between each set) | 5*2 Set (10) (1 minute rest between each set) | 5*3 Set (15) (1 minute rest between each set) | ||
Day 7 | Rest | Rest | Rest | Rest |