FITNESS PROGRAM

MHR= Max Heart Rate

220-age = Max Heart Rate
Sets x Repetitions of Exercise
(A): 3 x 8 reps
(B): 3 x 10 reps
(C): 4 x 12 reps

Upper Body Workouts (UB)

Bench Press Weight Machine
Lat Pull
Bicep Curls
Overhead Press

Sets x Repetitions(or Seconds) of Exercise

(W): 3 x 10 reps(or seconds)
(X): 3 x 20 reps (or seconds)
(Y): 3 x 12 reps (or seconds)
(Z): 2 x 15 reps(or seconds)
Monday
Week Jogging, 20
1
min at 70%
MHR, AB
(W), UB
(A)
Week Jogging,
20 min at
2
70% MHR,
LB (A)
Week Soccer, 1
3
hour, AB
(Z)

Week
Stairmaster
4
, 25 min at
70% MHR,
UB (A)
Week
Jogging,
5
25 min at
75% MHR,
LB (B), AB
(X)

Tuesday
Jogging,
20 min at
70%
MHR,
LB (A)

Wednesday
Soccer, 1
hour, AB
(Z)

Lower Body Workouts (LB)

Air Squats
Leg Press
Lunges
Burpees

Abdominal Workouts (AB)

Plank
Russian Twists
Hold the World
Wind Shield Wipers
Thursday
Jogging, 20
min at 70%
MHR, UB
(A)

Friday
Saturday
Jogging, 20 Rest Day
min at 70%
MHR, LB
(A), AB
(W)
Soccer, 1 Stairmaster, Jogging,
Rest Day
Elliptical,
hour, AB 20 min at
20 min at
20 min at
(Z)
70% MHR, 70% MHR,
70% MHR,
UB (A)
LB (A),
AB(W),
AB (W)
UB (A)
Stairmast Jogging, 25 Rest Day
Elliptical, Jogging,
25 min at
er, 20
min at 70%
25 min at
min at
MHR, LB
70% MHR, 70% MHR,
LB (A)
70%
(A), AB
AB (W),
MHR,
(W)
UB (A)
UB (A)
Jogging, Rest Day
Elliptical, Jogging, 25 Soccer,
min at 70% 1 hour,
25 min at
25 min at
70%
70% MHR, MHR,
AB (Z)
LB (A)
MHR,
AB (W),
LB (A),
UB (A)
AB (W)
Rest Day Elliptical,
Jogging, 30 Soccer,
Stairmaster,
min at 75% 1 hour,
30 min at
30 min at
75% MHR, MHR,
AB (Z)
75% MHR,
LB
(B)
AB (X), UB
UB (B)
(B)

Sunday
Jogging, 20
min at 70%
MHR, AB
(W), UB
(A)
Jogging, 20
min at 70%
MHR,
LB (A)
Hiking, 1
hour, AB
(Z)

Elliptical,
25 min at
70% MHR,
UB (A)

Elliptical,
30 min at
75% MHR,
LB (B), AB
(X)

Week Rest Day

6

Elliptical
, 30 min
at 75%
MHR,
AB (X),
UB (B)
Week Elliptical, Jogging,
30 min at
7
30 min at
75% MHR, 75%
MHR,
AB (X),
LB (B)
UB (B)

Jogging, 30
min at 75%
MHR,
LB (B)

Jogging, 30
min at 75%
MHR,
AB (Z)

Stairmaster, Elliptical,
30 min at
30 min at
75% MHR, 75% MHR,
UB (B)
LB (B), AB
(X)

Jogging, 30
min at 75%
MHR, AB
(X)

Jogging, 30
min at 75%
MHR,
AB (Z)

Stairmaster,
30 min at
75% MHR,
UB (B)

Elliptical, Rest Day

30 min at
75% MHR,
LB (B), AB
(X)

Week Jogging, 35
min at 75%
8
MHR,
LB (B)

Jogging,
35 min at
75%
MHR,
AB (Z)
Tuesday

Stairmaster,
35 min at
75% MHR,
UB (B)

Elliptical,
35 min at
75%
MHR,
AB (X),
UB (B)
Jogging, 35
min at 75%
MHR,
LB (B)

Week Stairmaster, Jogging,

9
35 min at
35 min at
80% MHR, 80%
AB (Y),
MHR,
UB (C),
LB (C)

Elliptical,
35 min at
80% MHR,
AB (Y), UB
(C),

Jogging, 35
min at 80%
MHR, LB
(C)

Stairmaster, Rest Day

35 min at
80% MHR,
AB
(Y),
UB (C),

Elliptical,
35 min at
80% MHR,
AB (Y), LB
(C)

Week Stairmaster, Jogging,

10
40 min at
40 min at
80% MHR, 80%
AB (Y),
MHR,
UB (C),
LB (C)

Elliptical,
40 min at
80% MHR,
AB (Y), UB
(C),

Jogging, 40
min at 80%
MHR, LB
(C)

Stairmaster, Rest Day

40 min at
80% MHR,
AB
(Y),
UB (C),

Elliptical,
40 min at
80% MHR,
AB (Y), LB
(C)

Week Stairmaster, Jogging,

11
40 min at
40 min at
80% MHR, 80%
AB (Y),
MHR,
UB (C),
LB (C)

Elliptical,
40 min at
80% MHR,
AB (Y),
UB (C),

Jogging, 40
min at 80%
MHR, LB
(C)

Stairmaster, Rest Day

40 min at
80% MHR,
AB
(Y),
UB (C),

Elliptical,
40 min at
80% MHR,
AB (Y), LB
(C)

Week Stairmaster, Jogging,

12
45 min at
45 min at
80% MHR, 80%
AB (Y),
MHR,
UB (C),
LB (C)

Elliptical,
45 min at
80% MHR,
AB (Y), UB
(C),

Jogging, 45
min at 80%
MHR, LB
(C)

Stairmaster, Rest Day

45 min at
80% MHR,
AB
(Y),
UB (C),

Elliptical,
45 min at
80% MHR,
AB (Y), LB
(C)

Monday

Elliptical, Rest Day

35 min at
75% MHR,
LB (B), AB
(X)
Wednesday Thursday Friday

Elliptical,
35 min at
75% MHR,
AB
(X),
UB (B)
Saturday Sunday