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Hannalene R. Dolor Bsed-Peahm: Weekly Exercise Program "Basic Cardio Workout For Beginners"

This weekly exercise program outlines a 6-day schedule for beginners. Days 1, 3, and 6 involve 25-minute cardio workouts, strength training with dumbbells and balls, and 5-minute flexibility routines. Day 2 and 5 are walking and stretching. Day 4 provides options for active rest like exergames and exercises during TV. Workouts are beginner level and mainly require cardio machines, dumbbells, balls or no equipment. The goal is to ease individuals into regular exercise with low-impact cardio, strength, and flexibility sessions.

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Hanna Relator Dolor
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121 views3 pages

Hannalene R. Dolor Bsed-Peahm: Weekly Exercise Program "Basic Cardio Workout For Beginners"

This weekly exercise program outlines a 6-day schedule for beginners. Days 1, 3, and 6 involve 25-minute cardio workouts, strength training with dumbbells and balls, and 5-minute flexibility routines. Day 2 and 5 are walking and stretching. Day 4 provides options for active rest like exergames and exercises during TV. Workouts are beginner level and mainly require cardio machines, dumbbells, balls or no equipment. The goal is to ease individuals into regular exercise with low-impact cardio, strength, and flexibility sessions.

Uploaded by

Hanna Relator Dolor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Hannalene R.

Dolor
BSED-PEAHM

WEEKLY EXERCISE PROGRAM

“Basic Cardio Workout for beginners”

Day 1: Cardio, Strength, and Stretch

 Workout 1: 25-Minute Basic Cardio Workout


 Type: Cardio
 Length: 25 Minutes
 Level: Beginner
 Equipment Required: Any cardio machine
 Workout 2: Basic Strength
 Type: Strength Training
 Length: 2 sets of each exercise, 10-20 Minutes
 Level: Beginner
 Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.
 Workout 3: Basic Stretch
 Type: Flexibility
 Length: 5 Minutes
 Level: Beginner
 Equipment Required: None.

Day 2: Walking and Stretch

 Workout 1: Find at least 15 minutes for a brisk walk today.


 Workout 2: Seated Stretch
 Type: Flexibility
 Length: 5-10 Minutes
 Level: Beginner
 Equipment Required: None.

Day 3: Cardio, Strength, and Stretch

 Workout 1: Basic Intervals: This is similar to the basic cardio routine, but a slightly
shorter and more intense workout.
 Type: Cardio
 Length: 21 Minutes
 Level: Beginner
 Equipment Required: Any cardio machine
Hannalene R. Dolor
BSED-PEAHM

 Workout 2: Basic Strength


 Type: Strength Training
 Length: 2 sets of each exercise, 10-20 Minutes
 Level: Beginner
 Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.
 Workout 3: Basic Stretch
 Type: Flexibility
 Length: 5 Minutes
 Level: Beginner
 Equipment Required: None.

Day 4: Active Rest

 Play an active exergame such as Wii Fit or anything that gets you moving.
 Do some crunches or pushups while you watch TV.
 Turn off the TV early and stretch for a few minutes before bed.
 Walk the dog for an extra 5 minutes.
 Roll around on an exercise ball.

Day 5: Walking and Stretch

 Workout 1: Find at least 15 minutes for a brisk walk today.


 Workout 2: Seated Stretch
 Type: Flexibility
 Length: 5-10 Minutes
 Level: Beginner
 Equipment Required: None.

Day 6: Cardio, Strength, and Stretch

 Workout 1: 25-Minute Cardio


 Type: Cardio
 Length: 25 Minutes
 Level: Beginner
Hannalene R. Dolor
BSED-PEAHM

 Equipment Required: Any cardio machine


 Workout 2: Basic Strength
 Type: Strength Training
 Length: 2 sets of each exercise, 10-20 Minutes
 Level: Beginner
 Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.
 Workout 3: Basic Stretch
 Type: Strength Training
 Length: 5 Minutes
 Level: Beginner
 Equipment Required: None.

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