Exercise Chart
For Mountaineering
| Days | Exercises | Three Months Prior | Two Months Prior | One Months Prior | |
|---|---|---|---|---|---|
| Day
1, 3 & 5 |
 |
Uphill training (Stairs Climbing) | 9 minutes (3 minutes continuously*3 sets) 1 minute break between each set |
12 minutes (4 minutes continuously*3 sets) 1 minute break between each set |
15 minutes (5 minutes continuously*3 sets) 1 minute break between each set |
 |
Push Up | 10*2 Set (20) (1 minute rest between each set) |
15*2 Set (30) (1 minute rest between each set) |
15*3 Set (45) (1 minute rest between each set) |
|
 |
Sit Up | 10*2 Set (20) (1 minute rest between each set) |
15*2 Set (30) (1 minute rest between each set) |
20*3 Set (60) (1 minute rest between each set) |
|
| Day 2, 4 & 6 |
 |
Jog | 15 minutes (alternate 60 seconds of continuous jogging and 90 seconds brisk walk) |
30 minutes (alternate 3 minutes of continuous jogging and 1 minutes brisk walk) |
40 minutes (alternate 5 minutes of continuous jogging and 30 secound brisk walk) |
 |
Crunches | 10*1 Set (10) (1 minute rest between each set) |
15*2 Set (30) (1 minute rest between each set) |
20*3 Set (60) (1 minute rest between each set) |
|
| Day 7 |
 |
Rest | Rest | Rest | Rest |