Sunday

8AM STRETCHING
Frequency- day 1 of 1
Intensity- point of mild discomfort
Time- 20 seconds each stretch
Type- flexibility
Notes: 4 upper body stretches shoulders, triceps, chest, neck and 4 lower bodies
stretches hamstrings, quadriceps, calves, gluteus

8:15AM SPRINTS
Frequency- day 1 of 1
Intensity- 90% of MHR
Time- 30 seconds running 2 minute rest for 10 minutes
Type cardio speed/power
Notes/Details: 8 minute warm up of relaxed jogging, 6 minutes cool down of relaxed
jogging

Monday
9AM YOGA
Frequency-day 1 of 2
Intensity- point of mild discomfort
Time- 10 seconds each position
Type- flexibility
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Stretching
Sprints
Yoga
Weights
swimming Body
weight
exercises
Yoga
Weights
Biking swimming
Notes/Details: yoga video featuring Suzy Langerhans 30 minute video
9:15 WEIGHTS
Frequency- day 1 of 3 Intensity- 70% of 1RM Time- 4 sets of 10 reps Type- muscle
strength
Notes/Details: 5 upper body exercises bench press, shoulder press, lat pull downs,
bicep
curls, 4 lower body exercises squats, leg press, leg curls, calve raises
Tuesday
10AM SWIMMING
Frequency- day 1 of 2
Intensity- 70% of MHR
Time- 30 minutes lap swim using freestyle
and back stroke
Type- cardio endurance
Notes/Details: 4 lap warm up of breast stroke, 2 lap cool down back stroke at
24hr fitness pool

Wednesday

9AM BODY WEIGHT EXERCISES

Frequency- day 1 of 1
Intensity- body weight
Time- 2 sets of 10 reps
Type- muscle endurance
Notes/Details: warm up 4 min jump rope, exercises pushups, sit ups, free squats,
mountain climbers, lunges in place, triceps dips, pull ups, squat jumps, cool
down 2 minutes jump rope

Thursday
9:15AM YOGA
Frequency- day 2 of Intensity- point of mild discomfort Time- 10 seconds each
position
Type- flexibility
Notes/Details: yoga video featuring Suzy Langerhans 30 minute video
9:30AM WEIGHTS
Frequency- day 2 of 2 Intensity- 70% of 1RM Time- 3 sets of 10 reps Type- muscle
strength
Notes/Details: 5 upper body exercises bench press, shoulder press, lat pull downs,
bicep
curls, 3 lower body exercises squats, leg press, leg curls, calve raises


Friday
9AM BIKING
Frequency- day 1 of 1 Intensity- 70% of MHR Time- 50 minutes Type- cardio
endurance
Notes/Details: street riding, 2 minutes of relaxed riding for warm up, 2 minutes of
relaxed
riding for cool down
Saturday
9:15AM SWIMMING
Frequency- day 2 of 2 Intensity- 70% of MHR Time- 25 minutes lap swim using
freestyle
and back stroke Type- cardio endurance
Notes/Details: 4 lap warm up of breast stroke, 4 lap cool down back stroke at
24hr fitness pool