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Week 1
Day 1

Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)

1 x press-up max score

2 x 5 dorsal raises

2 x 5 tricep dips

1 x sit-up max score

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 30sec, rest for 2 minutes, repeat 5 times

10-minute cool-down

Day 4

Rest day

Day 5

Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)

1 x press-up max

1 x 5 dorsal raises

1 x 5 tricep dips

1 x sit-up max
Day 6

Rest day

Day 7

Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2
Day 1

Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)

2 x press-up max

2 x 6 dorsal raises

2 x 6 tricep dips

2 x sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 40 sec, rest for 2 minutes, repeat 5 times

10-minute cool-down

Day 4

Rest day

Day 5

Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)

2 x press-up max
2 x 6 dorsal raises

2 x 6 tricep dips

2 x sit-up max

Day 6

Rest day

Day 7

Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3
Day 1

Jog for 20 minutes (jog for 5min, rest for 1min, etc)

3 x 1/4 press-up max

2 x 7 dorsal raises

2 x 7 tricep dips

3 x 1/2 sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 1 minute, run slowly for 2min, repeat 5 times

10-minute cool-down

Day 4

Rest day
Day 5

Walk-jog for 15 minutes

3 x press-up max

2 x 7 dorsal raises

2 x 7 tricep dips

3 x sit-up max

Day 6

Rest day

Day 7

Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4
Day 1

Jog for 15 minutes

3 x 1/3 press-up max

2 x 8 dorsal raises

2 x 8 tricep dips

3 x 1/3 sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 1 minutes, run slowly for 1min, repeat 5 times
10-minute cool-down

Day 4

Rest day

Day 5

Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Level 2
Week 5
Day 1

Steady run for 18 minutes

3 x press-up max

3 x 8 squats

3 x sit-up max

3 x 8 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3
10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, repeat for 10min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 2 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min

Week 6
Day 1

Steady run for 20 minutes

3 x press-up max

3 x 10 lunges

3 x sit-up max

3 x 8 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day
Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 10min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 2 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 7
Day 1

Steady run for 20 minutes

3 x press-up max

3 x 12 squats

3 x sit-up max

3 x 12 dorsal raises

Rest 30-90sec between sets

Day 2
Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 12min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 8
Day 1

Steady run for 25-30 minutes

3 x press-up max

3 x14 lunges

3 x sit-up max

3 x 14 dorsal raises

Rest 30-90sec between sets

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 12min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Level 3
Week 9
Day 1

Steady run for 25-30 minutes

4 x press-up max
4 x 12 squats

4 x sit-up max

4 x 12 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 14min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 15 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10
Day 1

Steady run for 25-30 minutes

4 x 14 lunges

4 x sit-up max

4 x 14 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 14min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 15 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11
Day 1
Steady run for 25-30 minutes

4 x 20 chin-ups

4 x 16 squats

4 x sit-up max

4 x 16 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 16min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 12
Day 1

Steady run for 25-30 minutes

4 x press-up max

4 x 18 lunges

4 x sit-up max

4 x 18 dorsal raises

4 x 12 triceps dips

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 16min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day

Day 7: fitness assessment

Sit-ups for 2 minutes to establish new max score

1.5-mile timed run

Level 4
Week 13
Day 1

Steady run for 30-40 minutes

2 x press-ups for 45sec

4 x 15 squats

2 x sit-ups for 45sec

4 x 15 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 4 x 15-20 of each exercise (see below for list)

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min

Week 14
Day 1

Steady run for 30-40 minutes

2 x press-ups for 45sec

4 x 15 lunges

2 x sit-ups for 45sec

4 x 15 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up
Circuit training: 4 x 15-20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min

Week 15
Day 1

Steady run for 30-40 minutes

2 x press-ups for 1min

4 x 20 squats

2 x sit-ups for 1min

4 x 20 dorsal raises

4 x 12 triceps dips

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute (18min in
total)

10-minute cool-down

Day 4
Rest day

Day 5

10-minute warm-up

Circuit training: 4 x 15-20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min

Week 16
Day 1

Steady run for 30-40 minutes

2 x press-ups for 1min

4 x 20 squats

2 x sit-ups for 1min

4 x 20 dorsal raises

4 x 12 chin-ups

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a
break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting
the next. Each exercise is explained in the relevant booklet (all booklets will be available to
download here by the end of the week).

1 Press-up

2 Twist sit-up

3 Step-up with knee raise

4 Triceps dip

5 Walking lunge

6 Sit-up
7 One-legged squat

8 Dorsal raise

Week 1
Day 1

Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)

1 x press-up max score

2 x 5 dorsal raises

2 x 5 tricep dips

1 x sit-up max score

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 30sec, rest for 2 minutes, repeat 5 times

10-minute cool-down

Day 4

Rest day

Day 5

Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)

1 x press-up max

1 x 5 dorsal raises

1 x 5 tricep dips
1 x sit-up max

Day 6

Rest day

Day 7

Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2
Day 1

Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)

2 x press-up max

2 x 6 dorsal raises

2 x 6 tricep dips

2 x sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 40 sec, rest for 2 minutes, repeat 5 times

10-minute cool-down

Day 4

Rest day

Day 5

Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
2 x press-up max

2 x 6 dorsal raises

2 x 6 tricep dips

2 x sit-up max

Day 6

Rest day

Day 7

Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3
Day 1

Jog for 20 minutes (jog for 5min, rest for 1min, etc)

3 x 1/4 press-up max

2 x 7 dorsal raises

2 x 7 tricep dips

3 x 1/2 sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up

Run fast for 1 minute, run slowly for 2min, repeat 5 times

10-minute cool-down

Day 4
Rest day

Day 5

Walk-jog for 15 minutes

3 x press-up max

2 x 7 dorsal raises

2 x 7 tricep dips

3 x sit-up max

Day 6

Rest day

Day 7

Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4
Day 1

Jog for 15 minutes

3 x 1/3 press-up max

2 x 8 dorsal raises

2 x 8 tricep dips

3 x 1/3 sit-up max

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-minute warm-up
Run fast for 1 minutes, run slowly for 1min, repeat 5 times

10-minute cool-down

Day 4

Rest day

Day 5

Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Level 2
Week 5
Day 1

Steady run for 18 minutes

3 x press-up max

3 x 8 squats

3 x sit-up max

3 x 8 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day
Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, repeat for 10min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 2 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min

Week 6
Day 1

Steady run for 20 minutes

3 x press-up max

3 x 10 lunges

3 x sit-up max

3 x 8 dorsal raises

Rest 30-90sec between sets

Day 2
Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 10min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 2 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 7
Day 1

Steady run for 20 minutes

3 x press-up max

3 x 12 squats

3 x sit-up max

3 x 12 dorsal raises

Rest 30-90sec between sets

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 12min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 12 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 8
Day 1

Steady run for 25-30 minutes

3 x press-up max

3 x14 lunges

3 x sit-up max

3 x 14 dorsal raises
Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 12min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Level 3
Week 9
Day 1

Steady run for 25-30 minutes

4 x 12 squats

4 x sit-up max

4 x 12 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 14min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 15 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10
Day 1
Steady run for 25-30 minutes

4 x press-up max

4 x 14 lunges

4 x sit-up max

4 x 14 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 14min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 15 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11
Day 1

Steady run for 25-30 minutes

4 x 20 chin-ups

4 x 16 squats

4 x sit-up max

4 x 16 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 16min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 3 x 20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min
Week 12
Day 1

Steady run for 25-30 minutes

4 x press-up max

4 x 18 lunges

4 x sit-up max

4 x 18 dorsal raises

4 x 12 triceps dips

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Run hard for 1 minute, recover for 1 min, continue for 16min

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day
Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2 minutes to establish new max score

1.5-mile timed run

Level 4
Week 13
Day 1

Steady run for 30-40 minutes

2 x press-ups for 45sec

4 x 15 squats

2 x sit-ups for 45sec

4 x 15 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up
Circuit training: 4 x 15-20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min

Week 14
Day 1

Steady run for 30-40 minutes

2 x press-ups for 45sec

4 x 15 lunges

2 x sit-ups for 45sec

4 x 15 dorsal raises

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes

10-minute cool-down

Day 4

Rest day

Day 5
10-minute warm-up

Circuit training: 4 x 15-20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min

Week 15
Day 1

Steady run for 30-40 minutes

2 x press-ups for 1min

4 x 20 squats

2 x sit-ups for 1min

4 x 20 dorsal raises

4 x 12 triceps dips

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute (18min in
total)

10-minute cool-down
Day 4

Rest day

Day 5

10-minute warm-up

Circuit training: 4 x 15-20 of each exercise (see below for list)

10-minute cool-down

Day 6

Rest day

Day 7

Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min

Week 16
Day 1

Steady run for 30-40 minutes

2 x press-ups for 1min

4 x 20 squats

2 x sit-ups for 1min

4 x 20 dorsal raises

4 x 12 chin-ups

Rest 30-90sec between sets

Day 2

Rest day

Day 3

10-15 minute warm-up

10-minute cool-down

Day 4

Rest day

Day 5

10-minute warm-up

Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min

10-minute cool-down

Day 6

Rest day

Day 7: fitness assessment

Press-ups for 2 minutes to establish new max score

Sit-ups for 2min to establish new max score

1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a
break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting
the next. Each exercise is explained in the relevant booklet (all booklets will be available to
download here by the end of the week).

1 Press-up

2 Twist sit-up

3 Step-up with knee raise

4 Triceps dip

5 Walking lunge
6 Sit-up

7 One-legged squat

8 Dorsal raise