By PS Fitness Programs

Alisons 6 Week Fitness Program

Week Session Warm Up Circuit Running Cool Down

1

1
Test to find
resting heart
rate.
Do straight
after warm up:
Beep test to
see where
Alisons fitness
is at; keep the
result to
compare with
end result.
Collect data
about working
heart rate.
10 min jog
(60%)
Lunges
(25m)
Calf stretch
against wall
But kicks
(25m)
High knees
(25m)
Grape vine
(25m)
Side steps-
work both
legs (25m)
Sprint high
knees on the
spot (80%)
Push ups (x10)
Squats with 3kg
weight (x30)
10 sec break
between sets

Whole set x6
Suicide runs
(run 10, then
back to start,
then 30m,
back to start,
50m, back to
start)

Recovery-
every 2 sets
(including
circuit), 10
second break
Work at 80%

Slow 200m jog (40%)
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
2 11 min jog
(60%)
Lunges
(30m)
Calf stretch
against wall
But kicks
(30m)
High knees
(30m)
Grape vine
(30m)
Side steps-
work both
legs (30m)
Skipping with a
rope- 70 high
intensity skips
(80%)
Spider hold (30
seconds)
Lunges with
3kg weight
(x30)
10 sec break
between sets

Whole set x6
Suicide runs
(run 10, then
back to start,
then 30m,
back to start,
50m, back to
start)

Recovery
(including
circuit)-
every 2 sets,
10 second
break
Work at 80%

Slow 200m jog (40%)
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
3 13 min jog
(60%)
Lunges
(35m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(35m)
High knees
(35m)
Grape vine
(35m)
Side steps-
work both
legs (35m)
Spin bike-
heavy weight
for 3 mins, light,
fast for 2 mins,
heavy weight,
standing for 4
mins. 85% heart
rate
15 push ups on
feet
Lunges with
4kg weight
(x40)
8 sec break
between sets
Whole set x6
Suicide runs
(run 20m,
then back to
start, then
40m, back to
start, 60m,
back to start)

Recovery-
(including x6)
every 2 sets,
10 second
break
Work at 85%
Slow 200m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 35 seconds)
One leg bent, one straight,
touch toes on straight leg
(35 seconds each leg)
By PS Fitness Programs
Alisons 6 Week Fitness Program

2
4 15 min jog
(60%)
Lunges
(50m)
Calf stretch
against wall
But kicks
(50m)
High knees
(50m)
Grape vine
(50m)
Side steps-
work both
legs (50m)
Swimming-
short rest
100ms
Interval swim-
sprint 100m,
slow swim 50m
x6 (80% heart
rate)
300m pool
(floaty between
legs, pulling
with arms only)
x2

Whole set x6
None
Slow 150m swim (40%)
Static stretches out the
pool: Quad balance stretch
(30 second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)

5 Lunges
(50m)
Calf stretch
against wall
But kicks
(50m)
High knees
(50m)
Grape vine
(50m)
Side steps-
work both
legs (50m)
10min spin
(heart rate at
60%)
Spin bike
modules
Up, heavy for 3
mins
Down and light
for 30seconds
Up, heavy for 4
mins
Down, light for
30 seconds
Up, heavy, 2
mins
Down light, 30
seconds
Long distance
heavy weight,
sit down for 10
mins, (80% HR)
Whole set x6
NONE
200m jog (40%)
Static stretches:
Quad balance stretch (40
second each leg)
Arm across body stretch
(40 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (40 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 40 seconds)
One leg bent, one straight,
touch toes on straight leg
(40 seconds each leg)
6 17 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
Spin bike-
heavy weight
for 3 mins, light,
fast for 2 mins,
heavy weight,
standing for 4
mins. 85% heart
rate
15 push ups,
feet elevated
30cm off the
ground on
block
Lunges with
5kg weight
(x40)
8 sec break
Suicide runs
(run 60m,
then back to
start, 80 then
40m, back to
start, 100m,
back to start)

Recovery
(including
circuit) -
every 2 sets,
10 second
break
Work at 85%

Slow 500m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 35 seconds)
One leg bent, one straight,
touch toes on straight leg
(35 seconds each leg)
By PS Fitness Programs
Alisons 6 Week Fitness Program
legs (60m) between sets
Whole set x6

3
7 15 min jog
(70%)
Lunges
(70m)
Calf stretch
against wall
But kicks
(70m)
High knees
(70m)
Grape vine
(70m)
Side steps-
work both
legs (70m)
Sprint high
knees on the
spot for 5 mins
(80%)
Push ups (x20)
Squats with 6kg
weight (x40)
8 sec break
between sets

Suicide runs
(run 70, then
back to start,
then 90m,
back to start,
110m, back
to start)
Recovery
(including
circuit) -
every 2 sets,
10 second
break
Work at 85%
Slow 200m jog (40%)
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
8 24 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
Skipping with a
rope- 80 high
intensity skips
(80%)
Spider-hold (50
seconds)
Lunges with
3kg weight
(x30)
8 sec break
between sets

Suicide runs
(run 80, then
back to start,
then 100m,
back to start,
120m, back
to start) x6
Recovery
(including
circuit) -
every 2 sets,
10 second
break
Work at 80%
Slow 200m jog (40%)
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
9 28 min jog
(60%)
Lunges
(50m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(50m)
High knees
(50m)
Grape vine
(50m)
Spin bike-
heavy weight
for 6 mins, light
and fast for 4
mins, heavy
weight,
standing for 8
mins. 85% heart
rate
20 push ups on
feet
Lunges with
7kg weight
(x40)
8 sec break
between sets
Suicide runs
(run 80, then
back to start,
then 100m,
back to start,
120m, back
to start) x6
Recovery
(including
circuit)-
every 2 sets,
10 second
break
Work at 85%

Slow 200m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 35 seconds)
One leg bent, one straight,
touch toes on straight leg
(35 seconds each leg)


4
10 25 min jog
(60%)
Lunges
Swimming-
short rest
110ms
NONE
Slow 150m swim (40%)
Static stretches: Get out the
pool
By PS Fitness Programs
Alisons 6 Week Fitness Program
(60m)
Calf stretch
against wall
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
Interval
swimming-
sprint 110m,
slow swim 50m
x7 (80% heart
rate)
300m pool
(floaty between
legs, pulling
with arms only)
x3
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
11 Lunges
(60m)
Calf stretch
against wall
each leg 30
seconds
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
10min spin
(heart rate at
60%)
Spin bike
modules
Up, heavy for 5
mins
Down and light
for 45 seconds
Up, heavy for 7
mins
Down, light and
very fast for 40
seconds
Up, heavy, 4
mins
Down light, 50
seconds
Long distance
heavy weight,
sitting down for
12 mins, (85%
heart rate)
NONE
Slow 200m jog (40%)
Static stretches:
Quad balance stretch (40
second each leg)
Arm across body stretch
(40 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (40 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
40 seconds)
One leg bent, one
straight, touch toes on
straight leg (40 seconds
each leg)
12 25 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
Spin bike-
heavy weight
for 4 mins, light,
fast for 3 mins,
heavy weight,
standing for 5
mins. 85% heart
rate
20 push ups
feet elevated
30cm off the
ground on
block
Lunge with 8kg
weight (x40)
8 sec break
between sets
Suicide runs
(run 85, then
back to start,
then 150m,
back to start,
125m, back
to start) x6
Recovery
(including
circuit)-
every 2 sets,
10 second
break

Slow 500m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
35 seconds)
One leg bent, one
straight, touch toes on
straight leg (35 seconds
each leg)
13 20 min jog Sprint high Suicide runs Slow 200m jog (40%)
By PS Fitness Programs
Alisons 6 Week Fitness Program
5 (70%)
Lunges
(70m)
Calf stretch
against wall
(30 seconds
each leg)
But kicks
(70m)
High knees
(70m)
Grape vine
(70m)
Side steps-
work both
legs (70m
knees on the
spot for 7 mins
(80%)
Push ups (x30)
Squats with 8kg
weight (x40)
5 sec break
between sets

(run 90, then
back to start,
then 110m,
back to start,
130m, back
to start) x6
Recovery
(including
circuit)-
every 2 sets,
10 second
break
Work at 85%
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
30 seconds)
One leg bent, one
straight, touch toes on
straight leg (30 seconds
each leg)
14 25 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
Skipping with a
rope- 100 high
intensity skips
(80%)
Spider-hold (60
seconds)
Lunges with
8.5kg weight
(x40)
8 sec break
between sets

Suicide runs
(run 90, then
back to start,
then 110m,
back to start,
130m, back
to start) x6
Recovery-
every 2 sets,
10 second
break
Work at 85%

Slow 200m jog (40%)
Static stretches:
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
30 seconds)
One leg bent, one
straight, touch toes on
straight leg (30 seconds
each leg)
15 28 min jog
(60%)
Lunges
(70m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(70m)
High knees
(70m)
Grape vine
(70m)
Side steps-
Spin bike-
heavy weight
for 9 mins, light
and fast for 7
mins, heavy
weight,
standing for 10
mins. 85% heart
rate
25 push ups on
feet
Lunges with
9.5kg weight
(x45)
8 sec break
between sets
Suicide runs
(run 90, then
back to start,
then 110m,
back to start,
130m, back
to start) x6
Recovery
(including
circuit)-
every 2 sets,
10 second
break
Work at 85%

Slow 300m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
35 seconds)
One leg bent, one
straight, touch toes on
straight leg (35 seconds
By PS Fitness Programs
Alisons 6 Week Fitness Program
work both
legs (70m)
each leg)
6 16 25 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
Swimming-
short rest
120ms
Interval
swimming-
sprint 120m,
slow swim 50m
x7 (80% heart
rate)
350m pool
(floaty between
legs, pulling
with arms only)
x3
NONE
Slow 170m swim (40%)
Static stretches: Get out the
pool
Quad balance stretch (30
second each leg)
Arm across body stretch
(30 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (30 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 30 seconds)
One leg bent, one straight,
touch toes on straight leg
(30 seconds each leg)
17 Lunges
(60m)
Calf stretch
against wall
each leg 30
seconds
But kicks
(60m)
High knees
(60m)
Grape vine
(60m)
Side steps-
work both
legs (60m)
14min spin
(heart rate at
60%)
Spin bike
modules
Up, heavy for 7
mins
Down and light
for 1min
Up, heavy for 9
mins
Down, light and
very fast for 1
min
Up, heavy, 6
mins
Down light, 1
mins
Long distance
heavy weight,
sitting down for
14 mins, (85%
heart rate)
NONE
Slow 300m jog (40%)
Static stretches:
Quad balance stretch (40
second each leg)
Arm across body stretch
(40 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (40 sec each
arm)
Sitting on floor, touch
toes (hammy stretch),
chest to knees (hold for
40 seconds)
One leg bent, one
straight, touch toes on
straight leg (40 seconds
each leg)

18

BEEP TEST-
after warm
up
See how
much Alisons
fitness has
improved.
Compare
resting and
working
heart rate to
25 min jog
(60%)
Lunges
(60m)
Calf stretch
against wall
(hold 30
seconds each
leg)
But kicks
(60m)
High knees
(60m)
Grape vine
Spin bike-
heavy weight
for 7 mins, light,
fast for 6 mins,
heavy weight,
standing for 8
mins. 85% heart
rate
25 push ups
feet elevated
30cm off the
ground on
block
Lunges with
NONE
Slow 500m jog (40%)
Quad balance stretch (35
second each leg)
Arm across body stretch
(35 second each arm)
Arm against wall pec
stretch, elbow in line with
shoulder (35 sec each arm)
Sitting on floor, touch toes
(hammy stretch), chest to
knees (hold for 35 seconds)
One leg bent, one straight,
touch toes on straight leg
(35 seconds each leg)
By PS Fitness Programs
Alisons 6 Week Fitness Program
how it was in
week 1

(60m)
Side steps-
work both
legs (60m)
9kg weight
(x40)
10 sec break
between sets