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  • Tonacao, A

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    Audrey Tonacao
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    This workout plan outlines a 2-week moderate cardio and strength training routine. Week 1 includes exercises like jumping jacks, squats, and lunges done for 12-15 reps with 20 second breaks between sets. Week 2 exercises become more advanced, such as standing toe touches and speed skaters, again done for 8-12 reps with rest periods. Both weeks include a 10 minute warm-up and cool-down on all days except Sunday which has a 5 minute warm-up/cool-down. The plan provides full body workouts 3-4 times per week with 1-2 rest or active rest days.

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    TONACAO, A

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    This workout plan outlines a 2-week moderate cardio and strength training routine. Week 1 includes exercises like jumping jacks, squats, and lunges done for 12-15 reps with 20 second breaks between sets. Week 2 exercises become more advanced, such as standing toe touches and speed skaters, again done for 8-12 reps with rest periods. Both weeks include a 10 minute warm-up and cool-down on all days except Sunday which has a 5 minute warm-up/cool-down. The plan provides full body workouts 3-4 times per week with 1-2 rest or active rest days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    8 views1 page

    Tonacao, A

    Uploaded by

    Audrey Tonacao
    This workout plan outlines a 2-week moderate cardio and strength training routine. Week 1 includes exercises like jumping jacks, squats, and lunges done for 12-15 reps with 20 second breaks between sets. Week 2 exercises become more advanced, such as standing toe touches and speed skaters, again done for 8-12 reps with rest periods. Both weeks include a 10 minute warm-up and cool-down on all days except Sunday which has a 5 minute warm-up/cool-down. The plan provides full body workouts 3-4 times per week with 1-2 rest or active rest days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    WORKOUT PLAN moderate

    cardio and strength training


    WEEK 1
    M O N D A Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
    ______________________________ ____________ ____________ ____________ ____________ ____________ ____________
    Warm-ups Warm-ups Warm-ups Warm-ups
    (10 minutes) (10 minutes) (10 minutes) (5 minutes)
    20 secs rest after every set

    20 secs rest after every set

    20 secs rest after every set


    Arm circles Arm circles Arm circles
    (15 reps) (15 reps)
    (15 reps)
    High knees Jumping jacks
    Squat
    (15 reps)
    (12 reps) (12 reps)
    REST ACTIVE REST
    Jumping jacks REST Lateral shuffles
    REST Toe taps
    Dancing
    (8 reps)
    (15 reps) (8 reps)
    Squat jumps Standing oblique
    Lunge jumps
    (12 reps) (12 reps)
    crunch
    (8 reps)
    Cool down Cool down Cool down Cool down
    (10 minutes) (10 minutes) (10 minutes) (5 minutes)
    ______________________________ ____________ ____________ ____________ ____________ ____________ ____________

    WEEK 2
    M O N D A Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
    ______________________________ ____________ ____________ ____________ ____________ ____________ ____________
    Warm-ups Warm-ups Warm-ups Warm-ups
    (10 minutes) (10 minutes) (10 minutes) (5 minutes)

    20 secs rest after every set


    20 secs rest after every set

    20 secs rest after every set

    Standing alternating
    Squat Scissors
    toe touches
    (12 reps)
    (8 reps) (10 reps)
    Squat jumps
    Lunge jumps Speed skaters ACTIVE REST
    (12 reps)
    REST (12 reps) REST (8 reps) REST Dancing
    Glute Bridge
    Butt kicks Butt kicks
    (10 reps)
    (12 reps) (12 reps)
    Biceps Curls
    Biceps Curls
    (10 reps)
    (10 reps)
    Cool down Cool down Cool down
    Cool down
    (10 minutes) (10 minutes) (5 minutes)
    (10 minutes)
    ______________________________ ____________ ____________ ____________ ____________ ____________ ____________

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