MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

CARDIOVASCULA MASCULAR MASCULAR BODY CARDIO FLEXIBILITY REST

R ENDURANCE ENDURANCE STRENGTH COMPOSITION VASCULAR
RESPIRATORY
ENDURANCE
JOGGING 2-4 TIMES MUSCLE TRAIN 4 TO 5 TIMES 5 TO 6 TIMES DAILY
F EXERCISE ONCE A
WEEK
PER WEEK ONCE A WEEK PER WEEK PER WEEK STRETCHING
ROUTINE
TRAIN TO 60% TO LIGHT 8 T0 12 REPITITIONS EASY TO EASY TO STRECH
I 80% HEART RATE WEIGHT
NUMEROUS
MODERATE MODERATE MUSCLES
AMD HOLD
REPS BEYOND ITS
NORMAL
LENGHT
15 TO 20 MINUTES 30 TO 60 15 MINUTES PER 30 TO 60 30 MINTUES HOLD EACH
PER SESSION MINUTES SESSION MINUTES STRETCH FOR
PER 10 T0 15
SESSION SECONDS
T
AEROBIC EXERCISE RESISTANT MUSCLE FRONT LUNGE, SQUATS : STRETCHES
: JOGGING AND TRAIN: CURL STRENGTHENING WALKING CHAIR THAT
HIGHKNEE UPS AND ACTIVITIES:LIFTIN LUNGE SQUATS INCLUDES
MARCH PLANKS G WEIGHT AND MOVING
T SQUATS PARTS OF THE
BODY AND
GRADUALLY
INCREASING
REACH