Aerobic 3-5 days per week total of Moderate/ High 30 minutes 3-5 Moderate walking to 150 minutes intensity times per start then increase week or 75 speed to running, minutes per including intramural week vigorous sports and basketball and tennis by dorms Muscular Work on major muscle 6-10 exercises per 45 minutes Resistance training, Strengthening groups muscle group; 3-5 working way up body weight training Monday: Chest and tris sets, 8-12 reps to 60 to 90 or circuit training Wednesday: Shoulders and (should be hard minutes abs on 12 repetition, if Friday: Back and biceps not, up your Saturday: Legs weight or reps) Tues, Thurs, Sun OFF Flexibility all days per week before Hold stretches for 10 minutes Standing, sitting, foam (warm up) and after workout 20-30 seconds before 10 rolling (make sure to minutes after get muscle groups especially worked that day to avoid too much soreness) (hip flexors, IT band are common tight spots also)
**Few off days during week because it isn’t convenient to get to gym, also separate the days to get a good recovery in between