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Training Program

The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

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Rodolf Jones Rabo
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131 views2 pages

Training Program

The 4-week training program aims to improve cardiovascular fitness through exercises like jogging, running, step ups, burpees, and jumping jacks. Week 1 focuses on 10 minutes of exercises. Week 2 increases duration to 20 minutes. Week 3 introduces 2-minute intervals. Week 4 extends durations to 30 minutes and intervals to 3 minutes, marking the program's peak challenge level. Equipment needed includes sport shoes, a timer, and for some exercises, a platform.

Uploaded by

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

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