Archive for the Excercise Program Category

Jay’s 60 day Exercise Program

Posted in Excercise Program on January 8, 2010 by Jay

These are the websites and mini-programs I’m using. It’s all interval training, so it’s easy to do, and doesn’t eat up all of your time.

HundredPushUps – I linked to this yesterday.

TwoHundredSitUps – Done by the same people as Hundred PushUps. It’s all interval training using sit ups crunches. Yes, they call it SitUps even though they tell you to do crunches.

Couch-To-5K – This program came to me from a friend of mine who has completed it. It’s interval training involving walking and jogging. You’ll need a stopwatch or other means to time yourself, and a known distance track, like at a high school or park. I am doing a modified form of this. Instead of resting every other day, I’ll be doing a workout a day for 6 days, then resting on the 7th day. So, in  6 days, I’ll complete 2 weeks of the program.

This is the schedule of days and what to do.

  • Day 1: PushUps Initial Test
  • Day 2: SitUps Initial Test
  • Day 3: PushUps week 1, day 1 + Couch-2-5k week 1, workout 1
  • Day 4: SitUps week 1, day 1 + Couch-2-5K week 1, workout 2
  • Day 5: PushUps week 1, day 2 + Couch-2-5k week 1, workout 3
  • Day 6: SitUps week 1, day 2 + Couch-2-5k week 2, workout 1
  • Day 7: PushUps week 1, day 3 + Couch-2-5k week 2, workout 2
  • Day 8: SitUps week 1, day 3 + Couch-2-5k week week 2, workout 3
  • Day 9: Rest day
  • Day 10: PushUps week 2, day 1 + Couch-2-5k week 3, workout 1
  • Day 11: SitUps week 2, day 1 + Couch-2-5k week 3, workout 2
  • Day 12: PushUps week 2, day 2 + Couch-2-5k week 3, workout 3
  • Day 13: SitUps week 2, day 2 + Couch-2-5k week 4, workout 1
  • Day 14: PushUps week 2, day 3 + Couch-2-5k week 4, workout 2
  • Day 15: SitUps week 2, day 3 + Couch-2-5k week 4, workout 3
  • Day 16: Rest Day
  • Day 17:  PushUps Exhaustion test + Couch-2-5k week 5, workout 1
  • Day 18: SitUps Exhaustion test + Couch-2-5k week 5, workout 2
  • Day 19: PushUps week 3, day 1 + Couch-2-5k week 5, workout 3
  • Day 20: SitUps week 3, day 1 + Couch-2-5k week 6, workout 1
  • Day 21: PushUps week 3, day 2 + Couch-2-5k week 6, workout 2
  • Day 22: SitUps week 3, day 2 + Couch-2-5k week 6, workout 3
  • Day 23: PushUps week 3, day 3 + Couch-2-5k Rest Day
  • Day 24: SitUps week 3, day 3 + Couch-2-5k week 7, workout 1
  • Day 25: Rest Day
  • Day 26: SitUps Rest Day + Couch-2-5k week 7, workout 2
  • Day 27: PushUps week 4, day 1 + Couch-2-5k Rest Day
  • Day 28: SitUps week 4, day 1 + Couch-2-5k week 7, workout 3
  • Day 29: PushUps week 4, day 2 + Couch-2-5k Rest Day
  • Day 30: SitUps week 4, day 2 + Couch-2-5k week 8, workout 1
  • Day 31: PushUps week 4, day 3 + Couch-2-5k Rest Day
  • Day 32: SitUps Week 4, day 3 + Couch-2-5k week 8, workout 2
  • Day 33: PushUps Exhaustion Test + Couch-2-5k Rest Day
  • Day 34: SitUps Exhaustion Test + Couch-2-5k week 8, workout 3
  • Day 35: Rest Day
  • Day 36: SitUps Rest Day + Couch-2-5k week 9, workout 1
  • Day 37: PushUps week 5, day 1 + Couch-2-5k Rest Day
  • Day 38: SitUps week 5, day 1 + Couch-2-5k week 9, workout 2
  • Day 39: PushUps week 5, day 2 + Couch-2-5k Rest Day
  • Day 40: SitUps week 5, day 2 + Couch-2-5k week week 9, workout 3
  • Day 41: PushUps week 5, day 3 + Couch-2-5k Rest Day
  • Day 42: SitUps week 5, day 3 + Couch-2-5k week 9, workout 3
  • Day 43: PushUps Exhaustion Test + Couch-2-5k Rest Day
  • Day 44: SitUps Exhaustion Test + Couch-2-5k week 9, workout 3
  • Day 45: Rest Day
  • Day 46: SitUps Rest Day + Couch-2-5k week 9, workout 3
  • Day 47: PushUps week 6, day 1 + Couch-2-5k Rest Day
  • Day 48: SitUps week 6, day 1 + Couch-2-5k week 9, workout 3
  • Day 49: PushUps week 6, day 2 + Couch-2-5k Rest Day
  • Day 50: SitUps week 6, day 2 + Couch-2-5k week 9, workout 3
  • Day 51: PushUps week 6, day 3 + Couch-2-5k Rest Day
  • Day 52: SitUps week 6, day 3 + Couch-2-5k week 9, workout 3
  • Day 53: Rest Day
  • Day 54: SitUps Rest Day + Couch-2-5k week 9, workout 3
  • Day 55: PushUps Final Test + Couch-2-5k Rest Day
  • Day 56: SitUps Final Test + Couch-2-5k Rest Day
  • Day 57: Couch-2-5k week 9, workout 3
  • Day 58: Rest Day
  • Day 59: Couch-2-5k week 9, workout 3
  • Day 60: Completed!
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