CARDIOVASCULAR ENDURANCE PLAN

WEEK 1

TYPES OF ACTIVITIES

DAY (after any activity there’s TIME/SET

always a checking of
pulse rate per minute)

 Korfball (w/ water  1 hour/2 sets

break)
MONDAY

 Warm Up  5 minutes/1 set

 Jogging  15 minutues/2
sets

 5 minutes/2 sets
TUESDAY  Jumping Jacks
 10 minutes
--------water break--------
 3 minutes/2 sets
 Running
 5 minutes/2 stes
 Burpees
 5 minutes/1 set
 Cool Down

 Warm Up  5 minutes/1 set

 Jogging  15 minutues/2
sets

 5 minutes/2 sets
WEDNESDAY  Skaters
 10 minutes
---------water break-------
 5 minutes/2 sets
 Scissor Run
 5 minutes/2 stes
 Prisoners Squat
5 minutes/1 set
  Warm Up  5 minutes/1 set

 Jogging  15 minutues/2
sets

 5 minutes/2 sets
THURSDAY  Plank and Rear Kick
 10 minutes
---------water break--------
 5 minutes/2 sets
 Push Up Burpees
 5 minutes/2 stes
 Running
 5 minutes/1 set
 Cool Down

FRIDAY REST