Training program

Goal: Improved Physical Fitness with Cardiovascular Exercises

Weekly schedule

Week 1 EXERCISES
Jogging in place Running Step up Burpees Jumping jacks
or walking
D Saturday Rest Rest Rest Rest Rest
U Monday 10 minutes 10 minutes Rest Rest Rest
R Tuesday 10 minutes Rest 10 reps 10 reps 10 reps
A Wednesda 10 minutes 10 minutes Rest 10 reps 10 reps
T y
I Thursday 10 minutes Rest 10 reps 10 reps Rest
O Friday 10 minutes 10 minutes Rest Rest 10 reps
N Sunday Rest Rest 10 reps 10 reps 10 reps

Week 2 EXERCISES
Jogging in place Running Step up Burpees Jumping jacks
or walking
D Saturday Rest Rest Rest Rest Rest
U Monday 20 minutes 10 minutes Rest Rest Rest
R Tuesday 20 minutes Rest 15 reps 15 reps 15 reps
A Wednesda 20 minutes 10 minutes Rest 15 reps 15 reps
T y
I Thursday 20 minutes Rest 15 reps 15 reps Rest
O Friday 20 minutes 10 minutes Rest Rest 15 reps
N Sunday Rest Rest 15 reps 15 reps 15 reps

Week 3 EXERCISES
Jogging in place Running Step up Burpees Jumping jacks
or walking
D Saturday Rest Rest Rest Rest Rest
U Monday 20 minutes 20 minutes Rest Rest Rest
R Tuesday 20 minutes Rest 2 minutes 20 reps 2 minutes
A Wednesda 20 minutes 20 minutes Rest 20 reps 2 minutes
T y
I Thursday 20 minutes Rest 2 minutes 20 reps Rest
O Friday 20 minutes 20 minutes Rest Rest 2 minutes
N Sunday Rest Rest 2 minutes 20 reps 2 minutes

Week 4 EXERCISES
Jogging in place Running Step up Burpees Jumping jacks
or walking
D Saturday Rest Rest Rest Rest Rest
U Monday 30 minutes 30 minutes Rest Rest Rest
R Tuesday 20 minutes Rest 3 minutes 2 minutes 3 minutes
A Wednesda 30 minutes 20 minutes Rest 2 minutes 3 minutes
T y
I Thursday 20 minutes Rest 3 minutes 2 minutes Rest
O Friday 30 minutes 30 minutes Rest Rest 3 minutes
N Sunday Rest Rest 3 minutes 2 minutes 3 minutes

YOUR EQUIPMENT

 Jogging in Place or Walking- Sport Shoes, Timer

 Running- Sport Shoes, Timer
 Step Up- Sport Shoes, Timer, 10 To 12-Inch Platform
 Burpees- Timer, Clean Mat or Platform
 Jumping Jacks- Sport Shoes, Timer