Cardiorespiratory Endurance Muscular Fitness Flexibility

Frequency 4-5 Days 2- 3 Days Daily, after every exercise

Run at least half a mile to a

mile.

Intensity 30% - 99% of maximum heart 50 % - 100 % of 1RM Stretch and hold beyond
rate mild tension

Time 20- 40 minutes 7- 11 Exercises, 3-6 Sets, Hold each stretch 20-30
6- 14 Reps seconds

Type You can start with speed Bench Press, Dumbbells, Squats, Arm Across Chest, Glute
walking to let muscle warm up. Deadlift, Leg press, Overhead press Stretch, Hamstring stretch,
You can then start to increase Calf Stretch, Side Stretch
your speed with a jog or a run.