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    Training Program

    Uploaded by

    Rodolf Jones Rabo
    The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

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    © All Rights Reserved
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    Training Program

    Uploaded by

    Rodolf Jones Rabo
    72 views2 pages
    The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

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    The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    72 views2 pages

    Training Program

    Uploaded by

    Rodolf Jones Rabo
    The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Training program

    Goal: Improved Physical Fitness with Cardiovascular Exercises


    Weekly schedule

    Week 1 EXERCISES
    Jogging in place Running Step up Burpees Jumping jacks
    or walking
    D Saturday Rest Rest Rest Rest Rest
    U Monday 10 minutes 10 minutes Rest Rest Rest
    R Tuesday 10 minutes Rest 10 reps 10 reps 10 reps
    A Wednesda 10 minutes 10 minutes Rest 10 reps 10 reps
    T y
    I Thursday 10 minutes Rest 10 reps 10 reps Rest
    O Friday 10 minutes 10 minutes Rest Rest 10 reps
    N Sunday Rest Rest 10 reps 10 reps 10 reps

    Week 2 EXERCISES
    Jogging in place Running Step up Burpees Jumping jacks
    or walking
    D Saturday Rest Rest Rest Rest Rest
    U Monday 20 minutes 10 minutes Rest Rest Rest
    R Tuesday 20 minutes Rest 15 reps 15 reps 15 reps
    A Wednesda 20 minutes 10 minutes Rest 15 reps 15 reps
    T y
    I Thursday 20 minutes Rest 15 reps 15 reps Rest
    O Friday 20 minutes 10 minutes Rest Rest 15 reps
    N Sunday Rest Rest 15 reps 15 reps 15 reps

    Week 3 EXERCISES
    Jogging in place Running Step up Burpees Jumping jacks
    or walking
    D Saturday Rest Rest Rest Rest Rest
    U Monday 20 minutes 20 minutes Rest Rest Rest
    R Tuesday 20 minutes Rest 2 minutes 20 reps 2 minutes
    A Wednesda 20 minutes 20 minutes Rest 20 reps 2 minutes
    T y
    I Thursday 20 minutes Rest 2 minutes 20 reps Rest
    O Friday 20 minutes 20 minutes Rest Rest 2 minutes
    N Sunday Rest Rest 2 minutes 20 reps 2 minutes

    Week 4 EXERCISES
    Jogging in place Running Step up Burpees Jumping jacks
    or walking
    D Saturday Rest Rest Rest Rest Rest
    U Monday 30 minutes 30 minutes Rest Rest Rest
    R Tuesday 20 minutes Rest 3 minutes 2 minutes 3 minutes
    A Wednesda 30 minutes 20 minutes Rest 2 minutes 3 minutes
    T y
    I Thursday 20 minutes Rest 3 minutes 2 minutes Rest
    O Friday 30 minutes 30 minutes Rest Rest 3 minutes
    N Sunday Rest Rest 3 minutes 2 minutes 3 minutes

    YOUR EQUIPMENT

     Jogging in Place or Walking- Sport Shoes, Timer


     Running- Sport Shoes, Timer
     Step Up- Sport Shoes, Timer, 10 To 12-Inch Platform
     Burpees- Timer, Clean Mat or Platform
     Jumping Jacks- Sport Shoes, Timer

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