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    Cardiomegano

    Uploaded by

    Jamich Javier
    1. The document provides a cardiovascular exercise final workout schedule for three days a week (Monday, Wednesday, Friday). 2. Each workout includes a warm-up, main workout, and cool down with specific exercises prescribed for each day. 3. The warm-ups and cool downs include stretching and lower-intensity exercises, while the workouts focus on burst and endurance training through exercises like burpees, squats, jumping rope, and different types of jogging/running.

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    © All Rights Reserved
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    Cardiomegano

    Uploaded by

    Jamich Javier
    16 views2 pages
    1. The document provides a cardiovascular exercise final workout schedule for three days a week (Monday, Wednesday, Friday). 2. Each workout includes a warm-up, main workout, and cool down with specific exercises prescribed for each day. 3. The warm-ups and cool downs include stretching and lower-intensity exercises, while the workouts focus on burst and endurance training through exercises like burpees, squats, jumping rope, and different types of jogging/running.

    Original Description:

    cardio exercise

    Original Title

    cardiomegano

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    1. The document provides a cardiovascular exercise final workout schedule for three days a week (Monday, Wednesday, Friday). 2. Each workout includes a warm-up, main workout, and cool down with specific exercises prescribed for each day. 3. The warm-ups and cool downs include stretching and lower-intensity exercises, while the workouts focus on burst and endurance training through exercises like burpees, squats, jumping rope, and different types of jogging/running.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    16 views2 pages

    Cardiomegano

    Uploaded by

    Jamich Javier
    1. The document provides a cardiovascular exercise final workout schedule for three days a week (Monday, Wednesday, Friday). 2. Each workout includes a warm-up, main workout, and cool down with specific exercises prescribed for each day. 3. The warm-ups and cool downs include stretching and lower-intensity exercises, while the workouts focus on burst and endurance training through exercises like burpees, squats, jumping rope, and different types of jogging/running.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    37, Megano, Stella Jane D.

    CARDIOVASCULAR EXERCIS
    FINAL WORK OUT PROPER
    SCHEDULE WARM-UP WORK OUT COOL DOWN
    DURATION: 6 Minutes DURATION: 20 minutes DURATION: 4 minutes
    NO EQUIPMENT NEEDED
    MONDAY 1. Stretching from Head to Foot (2 1. Standing toe touch
    minutes) 1. Burpees (15 REP – 3 stretch (2 minutes)
    2. Body Weight Squats (25 REP – 3 SETS) 2. Deep lunge with Rotation
    SETS) 2. Squat Jumps (20 REP – (1 minute)
    3. Lateral Steps plus pulls (25 REP 3 SETS) 3. Deep Breathing (1
    – 3 SETS) 3. Zumba (14 minutes) minute)
    4. Slow Rocking butt kicks (15 REP
    – 3 SETS)
    5. High Knee Pulls (15 REP – 3
    SETS)
    WEDNESDAY 1. Stretching from Head to Foot (2 1. Burpees (18 REP- 3 1. Upper Chest Stretch (2
    minutes) SETS) minutes)
    2. Arm swing plus Lateral Steps 2. Squat Jumps (20 REP – 2. Side Stretch and Swirl (1
    (15 REP – 3 SETS) 4 SETS) minute)
    3. Front Kicks (15 REP – 3 SETS) 3. Jumping Rope (80 3. Deep Breathing (1
    4. Boxer Shuffle (15 REP – 3 SETS) JUMPS) minute)
    5. Cross Toe Touches (15 REP – 3 4. Cardio Exercise (12
    SETS) minutes)
    FRIDAY 1. Stretching from Head to Foot (2 1. Burpees (18 REP – 5 1. Upper Chest Stretch (1
    minutes) SETS) minute)
    2. Jog in Place (1 minute) 2. Squat Jumps (21 REP – 3. Standing toe touch
    3. Lateral Steps plus pulls (15 REP 5 SETS) stretch (1 minute)
    – 3 SETS) 3. Jogging (12 minutes) 2. deep lunge with Rotation
    4. Boxer Shuffle (15 REP – 3 SETS) (1 minute)
    5. Slow Rocking Butt Kicks (15 3. Deep Breathing (1
    REP – 3 SETS) minute)

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