5 DAYS TRAINING PROGRAM
DAY FREQUENCY INTENSITY TIME TYPES COMPONENTS
1 1x a day Moderate 30 minutes Warm up: Muscular
Stair Strength
(8 repetition Climbing, Muscular
with 10 jumping Endurance
seconds jacks, Flexibility
rest jogging in Balance
between place, Cardiorespirat
each Jumping ory
exercises, 2 rope
sets)
Exercises:
Crunches
Russian
Twist
Squats
Heel
Touches
Plank
Cool down:
Light
jogging or
walking at
place,
Seated
Forward
Bend, Knee-
to-Chest
Pose, Upper
body
stretch
2 1x a day Moderate 40 minutes Warm up: Muscular
Stair Strength
(10 Climbing, Muscular
repetition jumping Endurance
with 30 jacks, Flexibility
seconds jogging in Balance
rest place, Cardiorespirat
between Jumping ory
each rope
exercises, 2
sets) Exercises:
push-ups,
sit-ups and
squats
Reverse
lunges
Burpees
Cool down:
Light
jogging or
walking at
place,
Seated
Forward
Bend, Knee-
to-Chest
Pose, Upper
body
stretch
3 1x a day Average 1 hour Warm up: Muscular
Stair Strength
(12 Climbing, Muscular
repetition jumping Endurance
with 45 jacks, Flexibility
seconds jogging in Balance
rest place, Cardiorespirat
between Jumping ory
each rope
exercises, 2
sets) Exercises:
Russian
Twist
Heal
touches
Lateral
Jump
Lateral
Lunge
Bridge
Cool down:
Light
jogging or
walking at
place,
Seated
Forward
Bend, Knee-
to-Chest
Pose, Upper
body
stretch
4 1x a day Average 1 hour and Warm up: Muscular
30 minutes Stair Strength
Climbing, Muscular
(16 jumping Endurance
repetition jacks, Flexibility
with 1 jogging in Balance
minutes place, Cardiorespirat
and 20 Jumping ory
seconds rope Agility
rest Exercises:
between Plank.
each squats, Curl
exercises, 3 ups, Wall sit
sets) Walking
lunges.
Side leg
raise
Cool down:
Light
jogging or
walking at
place,
Seated
Forward
Bend, Knee-
to-Chest
Pose, Upper
body
stretch
5 1x a day Heavy 1 hour and Warm up: Muscular
45 minutes Stair Strength
Climbing, Muscular
(20 jumping Endurance
repetition jacks, Flexibility
with 2 jogging in Balance
minutes rest place, Cardiorespirat
between Jumping ory
each rope Agility
exercises, 3 Exercises:
sets) push-ups,
sit-ups and
squats.
Side leg
raises knee
to chest
Lateral
Jump
Pull ups
Cool down:
Light
jogging or
walking at
place,
Seated
Forward
Bend, Knee-
to-Chest
Pose, Upper
body
stretch
Note: Physical activity that is planned, structured, and repetitive, and that has as an
objective the improvement or maintenance of physical fitness. Knowledge of the
benefits of exercise can be helpful for motivating yourself to prioritize fitness in our lives.
Understanding the Physical Activity Guidelines and applying the
recommendations to your fitness plans will our self-fitness.
Understanding the components of fitness, acute variables and the general
principles of training will help you develop effective fitness plans.
Warm-Up-Importance: – Increases heart/respiratory rate and tissue temperature. –
Increases psychological preparation for bouts of exercise
Cool-down Importance: – Reduces heart rate/respiratory rates and gradually cools
body temperature – Returns muscles to their optimal length-tension relationships –
Prevents venous pooling of blood in the lower extremities –
