Iziphathimandla Zezempi Eziyisisekelo Zombutho Wezempi zikhuthaza ukuba usebenze okungenani izikhathi ezingu-3-5 ngeviki, futhi okungenani amasonto ayisithupha ngaphambi koqeqesho lwezempi oluyisisekelo .
Qaphela: ngenxa yempilo yakho nokuphepha, sincoma ukuthi uthintane nodokotela wakho ngaphambi kokuqala noma iyiphi imiraro yempilo .
Iviki 1
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Iminithi emizuzu emi-2 yokuhlala / yokuphambana
- Ukuhamba ngomzuzu-5
- I-jog yeminithi elingu-1
- Ukuhamba ngomzuzu-5
- I-jog yeminithi elingu-1
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 2
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Iminithi emizuzu emi-2 yokuhlala / yokuphambana
- Ukuhamba ngomzuzu-5
- I-jog yeminithi emithathu
- Ukuhamba ngomzuzu-5
- I-jog yeminithi emithathu
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 3
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Iminithi emizuzu emi-2 yokuhlala / yokuphambana
- Ukuhamba ngomzuzu o-4
- I-jog emizuzu emi-5
- Ukuhamba ngomzuzu o-4
- I-jog emizuzu emi-5
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Liviki 4
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Imizuzu engama-4 ehlala phansi / push-up
- Ukuhamba ngomzuzu o-4
- I-jog emizuzu emi-5
- Ukuhamba ngomzuzu o-4
- I-jog emizuzu emi-5
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 5
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Imizuzu engama-4 ehlala phansi / push-up
- Ukuhamba ngomzuzu o-4
- I-jog eyisithupha
- Ukuhamba ngomzuzu o-4
- I-jog eyisithupha
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 6
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Imizuzu engama-4 ehlala phansi / push-up
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-7
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-7
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 7
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Amaminithi angu-6 ahlala-up / push-up
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-8
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-8
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Liviki 8
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Amaminithi angu-6 ahlala-up / push-up
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-9
- Ukuhamba ngomzuzu o-4
- I-jog yeminithi engu-9
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 9
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Imizuzu engama-4 ehlala phansi / push-up
- Ukuhamba ngomzuzu o-4
- Ukugijima kwemizuzu engu-13
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Liviki 10
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Imizuzu engama-4 ehlala phansi / push-up
- Ukuhamba ngomzuzu o-4
- Ukugijima kwemizuzu engu-15
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 11
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Iminithi emizuzu emi-2 yokuhlala / yokuphambana
- Ukuhamba ngomzuzu o-4
- Ukugijima kwemizuzu engu-17
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Isonto 12
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- Iminithi emihlanu elula / efudumele-up
- Iminithi emizuzu emi-2 yokuhlala / yokuphambana
- Ukuhamba kwamaminithi angu-1
- Ukugijima kwemizuzu engu-17
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Liviki 13
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- 5 iminithi elula / efudumele-up
- 2 amaminithi we-sit-up / push-up
- Ukuhamba ngamaminithi amabili
- I-jog emizuzu emibili
- Ukugijima kwemizuzu engu-17
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Liviki 14
Gcwalisa okulandelayo kwesinye isikhathi izikhathi ezingu-3-5 ngesonto:
- 5 iminithi elula / efudumele-up
- 2 amaminithi we-sit-up / push-up
- Ukugijima kwemizuzu emithathu
- Ukugijima kwemizuzu engu-17
- 3-5 ukuhamba ngomzuzu
- Ukwelula kwamaminithi amabili
Ukwazisa Okuphezulu Kwama-United States Air Force