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  • Juliana Training Plan

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    Hernando
    14 views3 pages
    This document outlines a 3 day cardiovascular and strength training routine. Day 1 focuses on cardio using a treadmill and interval training, along with exercises like air squats, plank leg lifts, and chest presses. Day 2 uses an elliptical machine for cardio and includes planks, lunges, and leg exercises. Day 3 returns to interval treadmill training and adds in rows, triceps work, and abdominal exercises like tuck ups and obliques. The routine incorporates both cardio and strength each day in a circuit format with 3 rounds of exercises.

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    This document outlines a 3 day cardiovascular and strength training routine. Day 1 focuses on cardio using a treadmill and interval training, along with exercises like air squats, plank leg lifts, and chest presses. Day 2 uses an elliptical machine for cardio and includes planks, lunges, and leg exercises. Day 3 returns to interval treadmill training and adds in rows, triceps work, and abdominal exercises like tuck ups and obliques. The routine incorporates both cardio and strength each day in a circuit format with 3 rounds of exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views3 pages

    Juliana Training Plan

    Uploaded by

    Hernando
    This document outlines a 3 day cardiovascular and strength training routine. Day 1 focuses on cardio using a treadmill and interval training, along with exercises like air squats, plank leg lifts, and chest presses. Day 2 uses an elliptical machine for cardio and includes planks, lunges, and leg exercises. Day 3 returns to interval treadmill training and adds in rows, triceps work, and abdominal exercises like tuck ups and obliques. The routine incorporates both cardio and strength each day in a circuit format with 3 rounds of exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    DAY 1

    Cardiovascular

    Machine Treadmill

    Intensity Moderate - Intensive


    % Heart Rate 65% - 75% (105 ppm - 125ppm)
    Time 20 Mins
    Method Interval 4 Rounds (4 min moderate x 1 min intensive)
    Functional Warm Up
    Exercise Rounds Reps Method Starting Position Final Position

    1 Air Squat 30

    2 Spiderman M Climber 20 Circuit

    3 Plank Leg Lift 30

    4 Seated Alt Leg Lifts 20

    Strenght
    Exercise Rounds Reps Method Starting Position Final Position

    1 Chest Press

    2 Dumbbell Biceps Curl

    3 Pec Deck
    Circuit

    3 12

    4 Dumbbell Hammer Curl

    5 Push Ups

    6 Cable Biceps Curl

    ABDOMINAL
    Exercise Rounds Reps Method Starting Position Final Position

    1 Crunches
    Circuit

    3 20

    2 Leg Raises
    DAY 2
    Cardiovascular

    Machine Elliptical

    Intensity Moderate
    % Heart Rate 65% - 75% (105 ppm - 115ppm)
    Time 20 Mins
    Method Continuous
    Functional Warm Up
    Exercise Rounds Reps Method Starting Position Final Position

    1 Plank Shoulder Taps 20

    2 Side Plank 10 Circuit

    3 Push Up Hand Release 10

    4 Lunge Shuffle 20

    Strenght
    Exercise Rounds Reps Method Starting Position Final Position

    1 Leg Press

    2 Leg Extension

    3 Leg Curl
    Circuit

    3 12

    4 Hip Abduction

    5 Hip Adduction

    6 Dumbbell Shoulder Press

    ABDOMINAL
    Exercise Rounds Reps Method Starting Position Final Position

    1 Hyperextensions
    Circuit

    3 20

    2 Superman
    DAY 3
    Cardiovascular

    Machine Treadmill

    Intensity Moderate - Intensive


    % Heart Rate 65% - 75% (105 ppm - 125ppm)
    Time 20 Mins
    Method Interval 4 Rounds (4 min moderate x 1 min intensive)
    Functional Warm Up
    Exercise Rounds Reps Method Starting Position Final Position

    1 Front Jacks 40

    2 Hyper Extensions 30 Circuit

    3 Bicycle Crunches 20

    4 Push Ups 10

    Strenght
    Exercise Rounds Reps Method Starting Position Final Position

    1 Standing Cable Mid Row

    2 Cable Triceps Push Down

    Dumbbell Bent
    3
    Over Row
    Circuit

    3 12

    Dumbbell Triceps
    4
    Extension

    Dumbbell Bent
    5
    Over

    Dumbbell French
    6
    Press

    ABDOMINAL
    Exercise Rounds Reps Method Starting Position Final Position

    1 Tuck Ups
    Circuit

    3 20

    2 Obliques

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