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Weekly Workout Plan: Cardio & Strength

The document outlines a 14-day fitness training plan that includes various types of workouts such as cardio, strength training, and active recovery. Each day specifies warm-up activities, workout types, exercises, and cool-down routines, with a focus on training principles like overload and specificity. The plan incorporates rest days and emphasizes the importance of recovery through activities like yoga and light walking.

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gacobeljosephg
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8 views2 pages

Weekly Workout Plan: Cardio & Strength

The document outlines a 14-day fitness training plan that includes various types of workouts such as cardio, strength training, and active recovery. Each day specifies warm-up activities, workout types, exercises, and cool-down routines, with a focus on training principles like overload and specificity. The plan incorporates rest days and emphasizes the importance of recovery through activities like yoga and light walking.

Uploaded by

gacobeljosephg
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

DAY Type of Warm up (50,10 Workout, Exercise (list Cool Down (5 10 Trainin

1 Activity mins) fucos with mins) g


(tabata duration / principl
or other) reps) e
applied
4 Cardio & Jumping Jacks TABATA Jumping Static Stretching Overloa
Strength (60s), High Jacks (4 (hold each stretch d,
Knees (60s), mins ) for 30 seconds) Specific
Arm Circles (30s Mountain Quadriceps ity
forward, 30s Climbers (4 Hamstrings,
backward), mins) Calves, Chest,
Dynamic Triceps, Biceps
Stretching Shoulders
(lunges, torso
twists)
2 Strength Light Cardio Strength Squats (3 Static Stretching
Training ( jogging in Training sets of 10 (hold each stretch
place 60s), 12 reps), for 30
Dynamic Push ups (3
Stretching (arm sets of as
swings, leg possible ),
swings) Plank (3
setshold for
30 60
seconds)
3 Rest or Light walk (20
Active 30 mins)
Recovery
4 Cardio & TABATA
Strength
5 Strength
Training

Fitness
6 Rest or
Active
7 Cardio &
Strength
8 Cardio &
Strength
9 Strength
Training
10 Rest or
Active
Recovery
11 Strength
Training

12 Yogo or Yoga or Pilates Reversibility


Pilates (30 (30, 45 mins)
45 mins)
13 30 minute 30 minute Reversibility
brisk walk brisk walk or
or light light jog
jog
14 Rest Reversibility
Complete
rest

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