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Example Cardiovascular & Resistance Training Exercise Program |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Walking |
Push Ups: multi joint chest and triceps |
Cycling |
Pull Ups: multi joint upper back and biceps |
Elliptical Trainer |
Shoulder Barbell Press |
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Step ups: multi joint legs and gluts |
Modified dips: triceps |
Stretching Exercise |
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Initial Stage (1st Month) |
2 Miles (50% Intensity for heart rate) |
3 sets of 5 reps / 10 sec. between |
5 Miles |
3 sets of 3 reps / 15 sec. between |
2 Miles |
3 sets of 10 reps 8lbs. / 10 sec. between |
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3 sets of 5 reps / 10 sec. between |
3 sets of 8 reps 20 sec. between |
10 Minutes |
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Improvement Stage (2nd Month) |
2.25 Miles (60% Intensity for heart rate) |
3 sets of 10 reps / 15 sec. between |
6 Miles |
3 sets of 7 reps / 15 sec. between |
6 Miles |
3 sets of 12reps 10 lbs. / 10 sec. between |
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3 sets of 15 reps / 10 sec. between |
3 sets of 10 reps / 20 sec. between |
10 Minutes10 Minutes |
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Maintenance Stage (3rd Month) |
2.50 Miles (85% Intensity for heart rate) |
3 sets of 15 reps / 20 sec. between |
7 Miles |
3 sets of 10 reps / 15 sec. between |
7 Miles |
3 sets of 15 reps 12 lbs. / 10 sec. between |
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3 sets of 18 reps / 10 sec. between |
3 sets of 12 reps / 20 sec. between |
10 Minutes |
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