Cardiorespiratory Muscular Muscular Flexibility
Endurance Strength Endurance Training
Frequency: mon-fri per/w 2 non- 2 non- 2-3 days
consecutive consecutive per/w
days per/w days per/w
Intensity: 70-80% Max HR 3 sets of 25 5 sets of 35 stretch to
reps per/exer. reps per/exer. the point
Time: 30-40 mins 15-25 mins 30-45 mins of tension
Type: Treadmill shoulder press, squats, superman,
chess press, push-ups, scissor kick,
bicep curls, bicep curls, toe touchers,
arm extension dips standing toe
bicep curls touchers, leg
leg press, raises
leg extension,
leg curls
squats,
side laterals,
crunches
Endurance Strength Endurance Training
Frequency: mon-fri per/w 2 non- 2 non- 2-3 days
consecutive consecutive per/w
days per/w days per/w
Intensity: 70-80% Max HR 3 sets of 25 5 sets of 35 stretch to
reps per/exer. reps per/exer. the point
Time: 30-40 mins 15-25 mins 30-45 mins of tension
Type: Treadmill shoulder press, squats, superman,
chess press, push-ups, scissor kick,
bicep curls, bicep curls, toe touchers,
arm extension dips standing toe
bicep curls touchers, leg
leg press, raises
leg extension,
leg curls
squats,
side laterals,
crunches