Fit in 14 Exercise Plan

The exercise plan is just that… a plan. I have to admit that I didn’t make it up–it’s a 14-week plan put together by the military for people who are getting themselves ready to go to boot camp.  But don’t worry, it’s all self-discipline, just like any other exercise program.  And I took a look at it and thought… hey, I can do that.  It’s a great gradual increase and I think that we could all do it if we wanted to.  I hate running.  I can’t run 1/4 mile without getting winded… but I think I can do this.

Now, there is nothing saying that you can’t repeat a week if you aren’t ready for the next week.  And of course you can add in exercises if you want to.

Here’s the plan (each one completed in one session 3-5 times a week):

Week 1: 26 Minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 1 minute jog
• 5 minute walk
• 1 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 2: 30 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 3 minute jog
• 5 minute walk
• 3 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 3: 32 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 4: 34 minutes

• 5 minute stretch/warm-up
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 6: 38 minutes

• 5 minute stretch/warm-up
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 7 minute jog
• 4 minute walk
• 7 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 7: 42 minutes

• 5 minute stretch/warm-up
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 8 minute jog
• 4 minute walk
• 8 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 8: 44 minutes

• 5 minute stretch/warm-up
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 9 minute jog
• 4 minute walk
• 9 minute jog
• 3-5 minute walk
• 2 minute stretch

Week 9: 33 minutes

• 5 minute stretch/warm-up
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 13 minute run
• 3-5 minute walk
• 2 minute stretch

Week 10: 35 minutes

• 5 minute stretch/warm-up
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 15 minute run
• 3-5 minute walk
• 2 minute stretch

Week 11: 35 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

Week 12: 32 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 1 minute walk
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

Week 13: 35 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 2 minute walk
• 2 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

Week 14: 34 minutes

• 5 minute stretch/warm-up
• 2 minute sit-up/push-up intervals
• 3 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch