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Weekly Cardiovascular Exercise Plan

The schedule outlines a warm-up, work out, and cool down for Monday, Wednesday, and Friday, consisting of exercises like burpees, squat jumps, and jogging for 20 minutes total with 6 minutes of warm-up exercises and 4 minutes of stretching and breathing cool down exercises. The intensity and duration of exercises is lowest in week 1 with 1-3 minutes for each exercise as the schedule progresses over subsequent weeks by increasing the number of repetitions, sets, and duration of higher intensity exercises like burpees and squat jumps.

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Cindy Javier
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8 views5 pages

Weekly Cardiovascular Exercise Plan

The schedule outlines a warm-up, work out, and cool down for Monday, Wednesday, and Friday, consisting of exercises like burpees, squat jumps, and jogging for 20 minutes total with 6 minutes of warm-up exercises and 4 minutes of stretching and breathing cool down exercises. The intensity and duration of exercises is lowest in week 1 with 1-3 minutes for each exercise as the schedule progresses over subsequent weeks by increasing the number of repetitions, sets, and duration of higher intensity exercises like burpees and squat jumps.

Uploaded by

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

CARDIOVASCULAR EXERCISE

WEEK 4
SCHEDULE WARM-UP WORK OUT COOL DOWN
DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch
minutes) 1. Burpees (15 REP – 5 stretch (2 minutes)
2. Body Weight Squats (15 REP – 3 SETS) 2. deep lunge with Rotation
SETS) 2. Squat Jumps (15 REP – (1 minute)
3. Lateral Steps plus pulls (15 REP 5 SETS) 3. Deep Breathing (1
– 3 SETS) 3. Jogging (14 minutes) minute)
4. Slow Rocking butt kicks (15 REP
– 3 SETS)
5. High Knee Pulls (15 REP – 3
SETS)
WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (2
minutes) 2. Squat Jumps (15 REP – minutes)
2. Arm swing plus Lateral Steps 5 SETS) 2. Side Stretch and Swirl (1
(15 REP – 3 SETS) 3. Jumping Rope (250 minute)
3. Front Kicks (15 REP – 3 SETS) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (15 REP – 3 SETS) 4. Jogging (12 minutes) minute)
5. Cross Toe Touches (15 REP – 3
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (15 REP – 5 1. Upper Chest Stretch (1
minutes) SETS) minute)
2. Jog in Place (1 minute) 2. Squat Jumps (15 REP – 3. Standing toe touch
3. Lateral Steps plus pulls (15 REP 5 SETS) stretch (1 minute)
– 3 SETS) 3. Jogging (12 minutes) 2. deep lunge with Rotation
4. Boxer Shuffle (15 REP – 3 SETS) (1 minute)
5. Slow Rocking Butt Kicks (15 3. Deep Breathing (1
REP – 3 SETS) minute)
CARDIOVASCULAR EXERCISE
WEEK 3
SCHEDULE WARM-UP WORK OUT COOL DOWN
DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch
minutes) 1. Burpees (15 REP – 4 stretch (2 minutes)
2. Body Weight Squats (15 REP – 3 SETS) 2. deep lunge with Rotation
SETS) 2. Squat Jumps (15 REP – (1 minute)
3. Lateral Steps plus pulls (15 REP 4 SETS) 3. Deep Breathing (1
– 3 SETS) 3. Jogging (14 minutes) minute)
4. Slow Rocking butt kicks (15 REP
– 3 SETS)
5. High Knee Pulls (15 REP – 3
SETS)
WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (2
minutes) 2. Squat Jumps (15 REP – minutes)
2. Arm swing plus Lateral Steps 4 SETS) 2. Side Stretch and Swirl (1
(15 REP – 3 SETS) 3. Jumping Rope (200 minute)
3. Front Kicks (15 REP – 3 SETS) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (15 REP – 3 SETS) 4. Jogging (12 minutes) minute)
5. Cross Toe Touches (15 REP – 3
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (15 REP – 3 1. Upper Chest Stretch (1
minutes) SETS) minute)
2. Jog in Place (1 minute) 2. Squat Jumps (15 REP – 3. Standing toe touch
3. Lateral Steps plus pulls (15 REP 4 SETS) stretch (1 minute)
– 3 SETS) 3. Jogging (12 minutes) 2. deep lunge with Rotation
4. Boxer Shuffle (15 REP – 3 SETS) (1 minute)
5. Slow Rocking Butt Kicks (15 3. Deep Breathing (1
REP – 3 SETS) minute)
CARDIOVASCULAR EXERCISE
WEEK 2

SCHEDULE WARM-UP WORK OUT COOL DOWN


DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch stretch (2
minutes) 1. Burpees (3 minutes) minutes)
2. Body Weight Squats (10 REP – 2 2. Squat Jumps (10 REP 2. deep lunge with Rotation (1
SETS) – 3 SETS) minute)
3. Lateral Steps plus pulls (10 REP – 2 3. Jogging (14 minutes) 3. Deep Breathing (1 minute)
SETS)
4. Slow Rocking butt kicks (10 REP –
2 SETS)
5. High Knee Pulls (10 REP – 2 SETS)

WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (2
minutes) 2. Squat Jumps (10 REP minutes)
2. Arm swing plus Lateral Steps (10 – 3 SETS) 2. Side Stretch and Swirl (1
REP – 2 SETS) 3. Jumping Rope (150 minute)
3. Front Kicks (10 REP – 2 SETS) JUMPS) 3. Deep Breathing (1 minute)
4. Boxer Shuffle (10 REP – 2 SETS) 4. Jogging (12 minutes)
5. Cross Toe Touches (10 REP – 2
SETS)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (10 REP – 3 1. Upper Chest Stretch (1 minute)
minutes) SETS) 3. Standing toe touch stretch (1
2. Jog in Place (1 minute) 2. Squat Jumps (10 REP minute)
3. Lateral Steps plus pulls (10 REP – 2 – 3 SETS)) 2. deep lunge with Rotation (1
SETS) 3. Jogging (12 minutes) minute)
4. Boxer Shuffle (10 REP – 2 SETS) 3. Deep Breathing (1 minute)
5. Slow Rocking Butt Kicks (10 REP –
2 SETS)
37 MEGANO,STELLA JANE D.
CARDIOVASCULAR EXERCISE
WEEK 1

SCHEDULE WARM-UP WORK OUT COOL DOWN


DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
NO EQUIPMENT NEEDED
MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch
minutes) 1. Burpees (3 minutes) stretch (2 minutes)
2. Body Weight Squats (1 minute) 2. Squat Jumps (3 2. deep lunge with Rotation
3. Lateral Steps plus pulls (1 minutes) (1 minute)
minute) 3. Jogging (14 minutes) 3. Deep Breathing (1
4. Slow Rocking butt kicks (1 minute)
minute)
5. High Knee Pulls ( 1 minutes)

WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (2
minutes) 2. Squat Jumps (3 minutes)
2. Arm swing plus Lateral Steps (1 minutes) 2. Side Stretch and Swirl (1
minute) 3. Jumping Rope (100 minute)
3. Front Kicks (1 minute) JUMPS) 3. Deep Breathing (1
4. Boxer Shuffle (1 minute) 4. Jogging (12 minutes) minute)
5. Cross Toe Touches ( 1 minutes)
FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (3 minutes) 1. Upper Chest Stretch (1
minutes) 2. Squat Jumps (3 minute)
2. Jog in Place (1 minute) minutes) 3. Standing toe touch
3. Lateral Steps plus pulls (1 3. Jogging (12 minutes) stretch (1 minute)
minute) 2. deep lunge with Rotation
4. Boxer Shuffle (1 minute) (1 minute)
5. Slow Rocking Butt Kicks ( 1 3. Deep Breathing (1
minutes) minute)

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