h1

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


One comment

  1. […] Fit in 14 Exercise Plan […]



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: