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    (Cardiovascular Endurance) : 3-5 Days Per Week

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    Wheng Obeja
    The document provides an exercise regimen including jumping rope for cardiovascular endurance 3-5 days per week at high intensity for 20-60 minutes; push-ups, sit-ups, and pull-ups for muscular strength on alternate days or twice a week until fatigue at 8-12 repetitions; and jogging for aerobic exercise twice a week or once a week for 15-60 minutes at 60%-80% maximum heart rate. Additional exercises include jump lunges for body composition 3 times a week at 8-12 repetitions; plank for muscular endurance on alternate days or twice a week until fatigue at 10 repetitions; and cycling once a week or on weekends at 60%-80% maximum heart rate for 15-30 minutes.

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    (Cardiovascular Endurance) : 3-5 Days Per Week

    Uploaded by

    Wheng Obeja
    7 views3 pages
    The document provides an exercise regimen including jumping rope for cardiovascular endurance 3-5 days per week at high intensity for 20-60 minutes; push-ups, sit-ups, and pull-ups for muscular strength on alternate days or twice a week until fatigue at 8-12 repetitions; and jogging for aerobic exercise twice a week or once a week for 15-60 minutes at 60%-80% maximum heart rate. Additional exercises include jump lunges for body composition 3 times a week at 8-12 repetitions; plank for muscular endurance on alternate days or twice a week until fatigue at 10 repetitions; and cycling once a week or on weekends at 60%-80% maximum heart rate for 15-30 minutes.

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    The document provides an exercise regimen including jumping rope for cardiovascular endurance 3-5 days per week at high intensity for 20-60 minutes; push-ups, sit-ups, and pull-ups for muscular strength on alternate days or twice a week until fatigue at 8-12 repetitions; and jogging for aerobic exercise twice a week or once a week for 15-60 minutes at 60%-80% maximum heart rate. Additional exercises include jump lunges for body composition 3 times a week at 8-12 repetitions; plank for muscular endurance on alternate days or twice a week until fatigue at 10 repetitions; and cycling once a week or on weekends at 60%-80% maximum heart rate for 15-30 minutes.

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    © All Rights Reserved
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    Download as pdf or txt
    7 views3 pages

    (Cardiovascular Endurance) : 3-5 Days Per Week

    Uploaded by

    Wheng Obeja
    The document provides an exercise regimen including jumping rope for cardiovascular endurance 3-5 days per week at high intensity for 20-60 minutes; push-ups, sit-ups, and pull-ups for muscular strength on alternate days or twice a week until fatigue at 8-12 repetitions; and jogging for aerobic exercise twice a week or once a week for 15-60 minutes at 60%-80% maximum heart rate. Additional exercises include jump lunges for body composition 3 times a week at 8-12 repetitions; plank for muscular endurance on alternate days or twice a week until fatigue at 10 repetitions; and cycling once a week or on weekends at 60%-80% maximum heart rate for 15-30 minutes.

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    © All Rights Reserved
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    of 3

    JUMPING ROPE

    (CARDIOVASCULAR ENDURANCE)

    3-5 Days Per Week

    High-Intensity
    70%-80% Maximum Heart Rate (MHR)

    20-60 Minutes

    PUSH-UPS, SIT-UPS, PULL-UPS


    (MUSCULAR STRENGTH)

    Alternate Days or Twice a Week

    Fatigue within 8-12 Repetitions or


    10 Repetitions

    60-90 Seconds Between Sets or 10 mins Per Sets


    JOGGING
    (AEROBIC EXERCISE)

    Twice a Week or Once a Week

    Train at 60%-80% Maximum Heart Rate (MHR)

    15-60 Minutes Per Session or


    More than 10 Laps

    JUMP LUNGES
    (BODY COMPOSITION)

    3 Times a Week or
    Alternate Days

    8-12 Repetitions or
    Fatigue after 15 Repetitions

    60-90 Seconds Between Sets


    PLANK EXERCISE
    (MUSCULAR ENDURANCE)

    Alternate Days or
    Twice a Week

    Fatigue after 10 Repetitions

    30-60 Second Per Sets or 5 Minutes Per Session

    CYCLING
    (AEROBIC EXERCISES)

    Once a Week or Weekends

    60%-80% Maximum Heart Rate (MRH)


    High-Intensity Workout

    15-30 Minutes or 10-20 Minutes

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