3-Month Body Weight Ci

LEVEL: Beginner - Intermediate/General Population

GOAL/S: General Body Conditioning; Development of CV Endurance, Muscular Endurance, & Partial Muscular Strength

Notes:
are designed to progress from a beginner level to an intermediate level and it is only for the general population (i.e. individual
2. The program is designed for healthy individuals who are seeking to u
3. Before you do the exercises make sure that you hav
4. The program will become more effective if you also undergo a proper
5. Throughout the activities, AMAESHI is not held liable for any untoward incidents th

Month 1 Monday Tuesday Wednesday

CARDIO TRAINING: CARDIO TRAINING:
20-minute WALK 20-minute WALK
WEEK 1 Warm-up, Cool- Circuit #1 - Lesson 13 Warm-up, Cool-down, & Stretch:
down, & Stretch: Same as
Same as Lesson 13 Lesson 13

Circuit #1 - Lesson 13;

Intensity:
CARDIO TRAINING: 2-3 rounds
25-30-minute WALK of circuit Time:
WEEK 2 Warm-up, Cool-down, & 30 seconds/exercise REST
Stretch: Rest interval/station: 15-
Same as Lesson 13 30 seconds Rest
interval/circuit: 3-
minutes

CARDIO-TRAINING INTERVALS:
Warm-up: Circuit #1 - Lesson 13;
Same as Lesson Intensity:
13 3 rounds
Duration: 30 minutes of circuit Time:
Week 3 REST Activity Intervals: 40 seconds/exercise
Within 30 minutes perform 3- Rest interval/station:
minute WALK, 1-minute JOG, 30-45 seconds
alternately Rest interval/circuit:
Cool-down & Stretch: 3-4 minutes
Same from Lesson 13
 Circuit #1 - Lesson 13; CARDIO-TRAINING INTERVALS:
Warm-up:
Intensity: Same as Lesson 13
3 rounds of circuit Duration:
Time: 30 minutes Activity
Week 4 45 Intervals: within 30 REST
seconds/station minutes perform 3-minute WALK,
Rest interval/station: 2-minute JOG, alternately
30-45 seconds Cool-down &
Rest interval/circuit: Stretch: Same from
4 minutes Lesson 13

Month 2 Monday Tuesday Wednesday

CARDIO-TRAINING INTERVALS:
Warm-up:
Circuit #2 - Lesson 14 Same as Lesson
14
Intensity: 2-3 rounds
Duration: 30-35 minutes
Time: 30 seconds/station Activity Intervals:
Week 5 REST Rest Interval/station: within 30-35 minutes
30-45 seconds perform 2-minute WALK, 1-
Rest Interval/round:
minute & 45-second JOG,
4-minutes
alternately Cool-
down & Stretch: Same
from Lesson 14

CARDIO-TRAINING INTERVALS:
Warm-up:
Circuit #2 - Lesson 14 Same as Lesson 14
Intensity: 2 rounds Duration: 35
Time: 45 seconds/station minutes Activity
Week 6 Rest Interval/station: Intervals: within 35 REST
30 seconds minutes perform 2-minute WALK,
Rest Interval/round: 1-minute & 45-second JOG,
3-4 minutes alternately Cool-down & Stretch:
Same from
Lesson 14

CARDIO-TRAINING INTERVALS:
Warm-up:
Circuit #2 - Lesson 14 Same as Lesson 14
Intensity: 3 rounds Duration:
Time: 45 seconds/station 35-40 minutes
Week 7 Rest Interval/station: REST Activity Intervals:
30-45 seconds within 35-40 minutes perform 1-
Rest Interval/round: minute WALK, 2-minute JOG,
3-4 minutes alternately
Cool-down & Stretch:
Same from Lesson 14
 CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Duration: 40
minutes Activity
Lesson 14 - Fitness Blender
Week 8 Intervals: within 40 REST
Circuit Training
minutes perform 1-minute WALK,
2-minute JOG, alternately
Cool-down &
Stretch: Same from
Lesson 14

Month 3 Monday Tuesday Wednesday

CARDIO TRAINING:
Lesson 14 - Mark Lauren's Body Completely Jog - 20 minutes
Week 9 REST Weight Exercise - You Are Your Warm-up, cool-
Own Gym Novice Circuit Training down, & stretch routine from
Lesson 13

Lesson 14 - Mark Lauren's

Body Weight Exercise - You
Are Your Own Gym Novice CARDIO-TRAINING INTERVALS:
Circuit Training Warm-up:
Warm-up: Same as Lesson 14
Same as Lesson 14 Duration:
Intensity: 40 minutes Activity
Week 10 30 seconds/station Intervals: within 40 REST
4 rounds minutes perform 1-minute WALK,
Rest 3-minute JOG, alternately
Interval/station: Cool-down &
20-30 seconds Stretch: Same from
Lesson 14
Cool-down & stretch:
Same as Lesson 14
 Lesson 14 - Mark Lauren
Novice Timed Sets
Warm-up:
Same as Lesson 14
Intensity: CARDIO TRAINING: Completely
4 sets X 45 seconds Jog - 30-40 minutes; Follow
Week 11 REST
Rest Interval/station: 45 warm-up, cool-down, & stretch
seconds - 1 minute routine from Lesson 13
Rest Interval/round: 3-4
minutes
Cool-down & stretch:
Same as Lesson 14

Lesson 14 - Mark Lauren

CARDIO-TRAINING INTERVALS:
Novice Timed Sets
Warm-up:
Warm-up: Same as Lesson 14
Same as Lesson 14 Duration: 55
Intensity:
minutes Activity
4 sets X 50 seconds
Week 12 Rest Interval/station: Intervals: within 55 REST
minutes perform 2-minute WALK,
45seconds - 1 minute
Rest Interval/round: 5-minute JOG, alternately
Cool-down & Stretch:
3-4 minutes
Same from Lesson 14
Cool-down &
stretch: Same as Lesson 14
y Weight Circuit Training Program
Muscular Strength

1. All exe
opulation (i.e. individuals who are physically well-abled).
als who are seeking to undergo a 3-month long fitness regimen with a correct progression.
s make sure that you have already consulted with a Physician regarding contraindications about your health and physical fitness.
u also undergo a proper diet recommended by a Licensed Nutrionist.
y untoward incidents that may occur during your work-outs. You are held accountable for your own safety.

Thursday Friday Saturday

CARDIO TRAINING:
20-minute WALK
REST Circuit #1 - Lesson 13 Warm-up, Cool-down, &
Stretch:
Same as Lesson 13

Circuit #1 - Lesson 13;

Intensity:
2-3 rounds CARDIO TRAINING:
of circuit Time: 25-30-minute WALK
30 seconds/exercise Warm-up, Cool-down, & REST
Rest interval/station: Stretch:
15-30 seconds Same as Lesson 13
Rest interval/circuit:
3-minutes

CARDIO-TRAINING INTERVALS:
Warm-up: Circuit #1 - Lesson 13;
Same as Lesson
Intensity:
13
3 rounds of circuit
Duration: 30 minutes
Time: 40
REST Activity Intervals:
seconds/exercise
Within 30 minutes perform 3- Rest interval/station: 30-
minute WALK, 1-minute JOG,
45 seconds
alternately
Cool-down & Stretch: Rest interval/circuit:
3-4 minutes
Same from Lesson 13
CARDIO-TRAINING INTERVALS: Circuit #1 - Lesson 13;
Warm-up:
Same as Lesson 13 Intensity:
Duration: 3 rounds of circuit
30 minutes Activity Time:
Intervals: within 30 REST 45 seconds/station
minutes perform 3-minute WALK, Rest
2-minute JOG, alternately interval/station: 30-45
Cool-down & seconds Rest
Stretch: Same from interval/circuit: 4
Lesson 13 minutes

Thursday Friday Saturday

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Circuit #2 - Lesson 14
Lesson 14
Intensity: 3 rounds
Duration: 30-35 minutes
Activity Intervals: Time: 30 seconds/station
REST within 30-35 minutes Rest Interval/station:
perform 2-minute WALK, 1- 30-45 seconds
Rest Interval/round:
minute & 45-second JOG,
4-minutes
alternately Cool-
down & Stretch: Same
from Lesson 14

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Circuit #2 - Lesson 14
Duration:
Intensity: 2 rounds Time:
35 minutes Activity
45 seconds/station Rest
Intervals: within REST
Interval/station: 30 seconds
35 minutes perform 1-minute
Rest Interval/round:
WALK, 2-minute JOG, alternately
3-4 minutes
Cool-down
& Stretch: Same from
Lesson 14

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson
Circuit #2 - Lesson 14
14
Intensity: 2-3 rounds
Duration: 35-40 minutes Time: 45 seconds/station
Activity Intervals:
REST Rest Interval/station:
within 35-40 minutes
30-45 seconds
perform 1-minute WALK, 2-
minute JOG, alternately Rest Interval/round:
3-4 minutes
Cool-down &
Stretch: Same from
Lesson 14
 ACTIVE REST:
Lesson 14 - Fitness Blender Circuit Only do a continuous 15-minute
REST
Training Jog; follow warm-up, cool-down,
& stretch from Lesson 13

Thursday Friday Saturday

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson
14 Lesson 14 - Mark Lauren's
Duration: 40 minutes Body Weight Exercise - You
REST Activity Intervals: Are Your Own Gym Novice
within 40-45 minutes perform
Circuit Training
30-second WALK, 2-minute JOG,
alternately
Cool-down & Stretch:
Same from Lesson 14

Lesson 14 - Mark Lauren's Body

Weight Exercise - You Are Your
Own Gym Novice Circuit Training
Warm-up:
Same as Lesson 14
CARDIO TRAINING: Completely
Intensity:
Jog - 25-30 minutes; Follow 30 seconds/station REST
warm-up, cool-down, & stretch 4 rounds
routine from Lesson 13
Rest Interval/station:
20-30 seconds
Cool-
down & stretch: Same as
Lesson 14
 Lesson 14 - Mark Lauren
Lesson 14 - Mark Lauren Novice
Novice Timed Sets
Timed Sets Warm-up:
Warm-up:
Same as Lesson
Same as Lesson 14
14 Intensity:
Intensity:
4 sets X 45 seconds
4 sets X 50 seconds
Rest Interval/station: REST
Rest Interval/station: 45
45 seconds - 1 minute
seconds - 1 minute
Rest Interval/round: 3-
Rest Interval/round:
4 minutes
3-4 minutes
Cool-down & stretch: Same
Cool-down & stretch:
as Lesson 14
Same as Lesson 14

Lesson 14 - Mark Lauren

Novice Timed Sets
CARDIO TRAINING: Completely
Jog for 40 - 50 minutes Warm-up:
Warm-up: Same as Lesson 14
Intensity:
Same as Lesson 13
4 sets X 1 minute
Cool-down: 10-15 REST Rest Interval/station:
minutes of slow walk for good
45seconds - 1 minute
recovery Rest Interval/round:
Stretch routine:
4-5 minutes
Same as Lesson 13
Cool-down & stretch:
Same as Lesson 14
 1. All exercises

health and physical fitness.

safety.

Sunday

REST

Circuit #1 - Lesson 13;

Intensity:
3 rounds
of circuit Time:
30 seconds/exercise
Rest interval/station:
15-30 seconds
Rest interval/circuit:
3-minutes

REST
CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 13
Duration:
30 minutes Activity
Intervals: within 30
minutes perform 3-minute WALK,
2-minute JOG, alternately
Cool-down &
Stretch: Same from
Lesson 13

Sunday

REST

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Duration: 35
minutes Activity
Intervals: within
35 minutes perform 1-minute
WALK, 2-minute JOG, alternately
Cool-down
& Stretch: Same from
Lesson 14

ACTIVE REST:
Only do a continuous 15-minute
Jog; follow warm-up, cool-down,
& stretch from Lesson 13
CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Duration: 40
minutes Activity
Intervals: within 40
minutes perform 1-minute WALK,
2-minute JOG, alternately
Cool-down &
Stretch: Same from
Lesson 14

Sunday

CARDIO TRAINING: Completely

Jog - 20 minutes
Warm-up, cool-down, & stretch
routine from Lesson 13

CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Duration: 45
minutes Activity
Intervals: within 45
minutes perform 1-minute WALK,
3-minute JOG, alternately
Cool-down & Stretch:
Same from Lesson 14
CARDIO-TRAINING INTERVALS:
Warm-up:
Same as Lesson 14
Duration: 50
minutes Activity
Intervals: within 50
minutes perform 2-minute WALK,
5-minute JOG, alternately
Cool-down & Stretch:
Same from Lesson 14

CARDIO TRAINING: Completely

Jog - 45 minutes-1 hour
Warm-up:
Same as Lesson 13
Cool-down: 10-
20 minutes of slow walk for good
recovery
Stretch routine:
Same as Lesson 13