Workout Plan

Week of: November 21

11/21

11/22

11/23

11/24

11/25

11/26

11/27

Monday- Cardio

Tuesday- Strength

Wednesday- Cardio

Thursday- Strength

Friday- Cardio

Saturday- Flexability

Sunday- Rest

Total Body- Running

Upper Body with

dumbbells

Total body- Cycling

Lower body

Total body- Zumba Class Yoga

Intensity: 70 %

Intensity- 90%

Intensity - 95%

Intensity- 80%

Intensity- 90%

Intensity- 50%

Time: 30 minutes

12 reps for 5 sets

Time: 45 minutes

30 reps for 5 sets

Time: 30 minutes

Time- 20 minutes

(1:00-5:00 min. Stretch) Dumbbell bends

(1:00-5:00 minute
stretch)

(5 min. walking)

dumbbell situps

(Cycle at moderate pace) Single leg deadlift

(5 min. running)

shoulder dumbbells

(Begin to increase
intensity)

(5 min. walking)

overhead dumbbells

(Increase again by lifting

Suicide squat
body angle)

(10 min running)

bicep curls kneeled down

(begin slowing pace at

moderate pace)

Barbell squat

Kneeling kickback

Sidekick twist

Various poses including

downward facing down,
plank, warrior, and childs
pose

Rest Day