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Weekly Structur-WPS Office

The document outlines a 4-week exercise program consisting of 5 days of workouts and 2 rest days each week, focusing on strength training, cardio, and flexibility. Each week includes a variety of exercises such as full body strength circuits, cardio intervals, and active recovery days. The sessions last between 30 to 60 minutes and emphasize warm-ups and cool-downs.

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Ayie Sha
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11 views5 pages

Weekly Structur-WPS Office

The document outlines a 4-week exercise program consisting of 5 days of workouts and 2 rest days each week, focusing on strength training, cardio, and flexibility. Each week includes a variety of exercises such as full body strength circuits, cardio intervals, and active recovery days. The sessions last between 30 to 60 minutes and emphasize warm-ups and cool-downs.

Uploaded by

Ayie Sha
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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Days per week: 5 days of exercise, 2 rest days

Duration: 30-60 minutes per session

Types of exercises: Strength training, cardio, and flexibility

Week 1

Day 1: Full Body Strength

Warm-up: 5-10 minutes of brisk walking or light jogging

Circuit (Repeat 3x):

 10 Push-ups
 15 Bodyweight Squats
 30-second Plank
 15 Lunges (each leg)

Cool down: 5-10 minutes of stretching

Day 2: Cardio Intervals

Warm-up: 5-10 minutes of dynamic stretches

20 minutes of intervals (30 seconds high intensity, 1 minute low intensity):

 Jumping Jacks
 High Knees
 Mountain Climbers

Cool down: 5-10 minutes of stretching

Day 3: Core Focus

Warm-up: 5-10 minutes of light cardio

Circuit (Repeat 3x):

 30-second Side Plank (each side)


 15 Bicycle Crunches
 20 Russian Twists
 30-second Hollow Hold

Cool down: 5-10 minutes of stretching

Day 4: Active Recovery

Light activity such as walking, yoga, or swimming for 30-60 minutes

Day 5: Full Body Strength

Repeat Day 1

Week 2

Day 1: Cardio and Strength Combo

Warm-up: 5-10 minutes of light jogging

Circuit (Repeat 3x):

 15 Jump Squats
 10 Push-ups
 30-second Plank
 15 Burpees

Cool down: 5-10 minutes of stretching

Day 2: Steady-State Cardio

30-45 minutes of moderate-intensity cardio (jogging, cycling, or swimming)

Day 3: Lower Body Strength

Warm-up: 5-10 minutes of dynamic stretches


Circuit (Repeat 3x):

 20 Walking Lunges
 15 Glute Bridges
 15 Calf Raises
 30-second Wall Sit

Cool down: 5-10 minutes of stretching

Day 4: Active Recovery

Light activity such as walking or yoga for 30-60 minutes

Day 5: Cardio Intervals

Repeat Day 2 from Week 1

Week 3

Day 1: Full Body Strength

Repeat Day 1 from Week 1

Day 2: HIIT (High-Intensity Interval Training)

Warm-up: 5-10 minutes of light cardio

20-minute HIIT (30 seconds on, 30 seconds off):

 Jumping Jacks
 Push-ups
 Mountain Climbers
 Squat Jumps

Cool down: 5-10 minutes of stretching


Day 3: Core and Flexibility

Warm-up: 5-10 minutes of light cardio

Circuit (Repeat 3x):

 20 Bicycle Crunches
 15 Leg Raises
 30-second Plank
 30 seconds of Cobra Stretch

Cool down: 5-10 minutes of stretching

Day 4: Active Recovery

Light activity such as walking or yoga for 30-60 minutes

Day 5: Cardio and Strength Combo

Repeat Day 1 from Week 2

Week 4

Day 1: Full Body Circuit

Warm-up: 5-10 minutes of light jogging

Circuit (Repeat 3x):

 15 Burpees
 10 Push-ups
 20 Bodyweight Squats
 30-second Plank

Cool down: 5-10 minutes of stretching

Day 2: Steady-State Cardio


30-45 minutes of moderate-intensity cardio (jogging, cycling, or swimming)

Day 3: Total Body Strength

Warm-up: 5-10 minutes of dynamic stretches

Circuit (Repeat 3x):

 15 Jump Squats
 10 Push-ups
 15 Lunges (each leg)
 30-second Side Plank (each side)

Cool down: 5-10 minutes of stretching

Day 4: Active Recovery

Light activity such as walking or yoga for 30-60 minutes

Day 5: HIIT

Repeat Day 2 from Week 3

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