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Customized Workout Schedule

The document outlines a 10-week workout schedule consisting of daily sessions from January 1 to March 4, focusing on warm-up, main workouts (strength, cardio, core), and running. Each session is scheduled for 6:00 to 6:10 AM, with a consistent structure throughout the weeks. The program emphasizes a combination of light jogging, stretches, and running at a moderate pace, with cool down stretches included.

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Madhav Godani
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© © All Rights Reserved
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39 views4 pages

Customized Workout Schedule

The document outlines a 10-week workout schedule consisting of daily sessions from January 1 to March 4, focusing on warm-up, main workouts (strength, cardio, core), and running. Each session is scheduled for 6:00 to 6:10 AM, with a consistent structure throughout the weeks. The program emphasizes a combination of light jogging, stretches, and running at a moderate pace, with cool down stretches included.

Uploaded by

Madhav Godani
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Week Date Day Time Slot Activity Check

Week 1 Jan 1 - Jan Monday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Tuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Wednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Thursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Friday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Saturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 1 Jan 1 - Jan Sunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Monday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Tuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Wednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Thursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Friday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Saturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 2 Jan 8 - Jan Sunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Monday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Tuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Wednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Thursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Friday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Saturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 3 Jan 15 - Ja Sunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Monday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Tuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Wednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Thursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Friday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Saturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 4 Jan 22 - Ja Sunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 5 Jan 29 - FeSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 6 Feb 5 - FebSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 7 Feb 12 - FeSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 8 Feb 19 - FeSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 9 Feb 26 - MSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaMonday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaTuesday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaWednesda6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaThursday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaFriday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaSaturday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
Week 10 Mar 4 - MaSunday 6:00 - 6:10Warm-Up (light jogging, stretches), Main Workout (strength/cardio/core), Running
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)
trength/cardio/core), Running (~800m or moderate pace), Cool Down (static stretches)

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