No Equipment Needed: Cardiovascular Exercise Week 4 Schedule Warm-Up Work Out Cool Down

CARDIOVASCULAR EXERCISE
WEEK 4
SCHEDULE WARM-UP WORK OUT COOL DOWN
DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch
minutes) 1. Burpees (15 REP – 5 stretch (2 minutes)
2. Body Weight Squats (15 REP – 3 SETS) 2. deep lunge with Rotation
SETS) 2. Squat Jumps (15 REP – (1 minute)
3. Lateral Steps plus pulls (15 REP 5 SETS) 3. Deep Breathing (1
– 3 SETS) 3. Jogging (14 minutes) minute)
4. Slow Rocking butt kicks (15 REP
– 3 SETS)
5. High Knee Pulls (15 REP – 3
SETS)
WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (2
minutes) 2. Squat Jumps (15 REP – minutes)
2. Arm swing plus Lateral Steps 5 SETS) 2. Side Stretch and Swirl (1
(15 REP – 3 SETS) 3. Jumping Rope (250 minute)
3. Front Kicks (15 REP – 3 SETS) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (15 REP – 3 SETS) 4. Jogging (12 minutes) minute)
5. Cross Toe Touches (15 REP – 3
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (15 REP – 5 1. Upper Chest Stretch (1
minutes) SETS) minute)
2. Jog in Place (1 minute) 2. Squat Jumps (15 REP – 3. Standing toe touch
3. Lateral Steps plus pulls (15 REP 5 SETS) stretch (1 minute)
– 3 SETS) 3. Jogging (12 minutes) 2. deep lunge with Rotation
4. Boxer Shuffle (15 REP – 3 SETS) (1 minute)
5. Slow Rocking Butt Kicks (15 3. Deep Breathing (1
REP – 3 SETS) minute)
WEEK 3
NO EQUIPMENT NEEDED
minutes) 1. Burpees (15 REP – 4 stretch (2 minutes)
2. Body Weight Squats (15 REP – 3 SETS) 2. deep lunge with Rotation
SETS) 2. Squat Jumps (15 REP – (1 minute)
3. Lateral Steps plus pulls (15 REP 4 SETS) 3. Deep Breathing (1
– 3 SETS) 3. Jogging (14 minutes) minute)
4. Slow Rocking butt kicks (15 REP
– 3 SETS)
5. High Knee Pulls (15 REP – 3
SETS)
minutes) 2. Squat Jumps (15 REP – minutes)
2. Arm swing plus Lateral Steps 4 SETS) 2. Side Stretch and Swirl (1
(15 REP – 3 SETS) 3. Jumping Rope (200 minute)
3. Front Kicks (15 REP – 3 SETS) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (15 REP – 3 SETS) 4. Jogging (12 minutes) minute)
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (15 REP – 3 1. Upper Chest Stretch (1
minutes) SETS) minute)
2. Jog in Place (1 minute) 2. Squat Jumps (15 REP – 3. Standing toe touch
3. Lateral Steps plus pulls (15 REP 4 SETS) stretch (1 minute)
– 3 SETS) 3. Jogging (12 minutes) 2. deep lunge with Rotation
4. Boxer Shuffle (15 REP – 3 SETS) (1 minute)
5. Slow Rocking Butt Kicks (15 3. Deep Breathing (1
REP – 3 SETS) minute)
WEEK 2

NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch stretch (2
minutes) 1. Burpees (3 minutes) minutes)
2. Body Weight Squats (10 REP – 2 2. Squat Jumps (10 REP 2. deep lunge with Rotation (1
SETS) – 3 SETS) minute)
3. Lateral Steps plus pulls (10 REP – 2 3. Jogging (14 minutes) 3. Deep Breathing (1 minute)
SETS)
4. Slow Rocking butt kicks (10 REP –
2 SETS)
5. High Knee Pulls (10 REP – 2 SETS)
minutes) 2. Squat Jumps (10 REP minutes)
2. Arm swing plus Lateral Steps (10 – 3 SETS) 2. Side Stretch and Swirl (1
REP – 2 SETS) 3. Jumping Rope (150 minute)
3. Front Kicks (10 REP – 2 SETS) JUMPS) 3. Deep Breathing (1 minute)
4. Boxer Shuffle (10 REP – 2 SETS) 4. Jogging (12 minutes)
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (10 REP – 3 1. Upper Chest Stretch (1 minute)
minutes) SETS) 3. Standing toe touch stretch (1
2. Jog in Place (1 minute) 2. Squat Jumps (10 REP minute)
3. Lateral Steps plus pulls (10 REP – 2 – 3 SETS)) 2. deep lunge with Rotation (1
SETS) 3. Jogging (12 minutes) minute)
4. Boxer Shuffle (10 REP – 2 SETS) 3. Deep Breathing (1 minute)
5. Slow Rocking Butt Kicks (10 REP –
2 SETS)
37 MEGANO,STELLA JANE D.
WEEK 1

NO EQUIPMENT NEEDED
minutes) 1. Burpees (3 minutes) stretch (2 minutes)
2. Body Weight Squats (1 minute) 2. Squat Jumps (3 2. deep lunge with Rotation
3. Lateral Steps plus pulls (1 minutes) (1 minute)
minute) 3. Jogging (14 minutes) 3. Deep Breathing (1
4. Slow Rocking butt kicks (1 minute)
minute)
5. High Knee Pulls ( 1 minutes)
minutes) 2. Squat Jumps (3 minutes)
2. Arm swing plus Lateral Steps (1 minutes) 2. Side Stretch and Swirl (1
minute) 3. Jumping Rope (100 minute)
3. Front Kicks (1 minute) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (1 minute) 4. Jogging (12 minutes) minute)
5. Cross Toe Touches ( 1 minutes)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (1
minutes) 2. Squat Jumps (3 minute)
2. Jog in Place (1 minute) minutes) 3. Standing toe touch
3. Lateral Steps plus pulls (1 3. Jogging (12 minutes) stretch (1 minute)
minute) 2. deep lunge with Rotation
4. Boxer Shuffle (1 minute) (1 minute)
5. Slow Rocking Butt Kicks ( 1 3. Deep Breathing (1
minutes) minute)

No Equipment Needed: Cardiovascular Exercise Week 4 Schedule Warm-Up Work Out Cool Down

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No Equipment Needed: Cardiovascular Exercise Week 4 Schedule Warm-Up Work Out Cool Down

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CARDIOVASCULAR EXERCISE

SCHEDULE WARM-UP WORK OUT COOL DOWN

SCHEDULE WARM-UP WORK OUT COOL DOWN

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