Objektif show n gradual progression for cardiovascular strength Strength Strength development Cardio 20-30 min min low to gradt intensity (50-55%)v3day a week Mon Legs..biometrik Tues Cardio (lsd) rest Wed Upper body intenal training Thurs Off……rest Fri Core n body based exesice.....cardio Sat Cardio(lsd)..rest Sun Cardio()…fartlek..