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    Fiit

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    The 8-week training plan aims to increase endurance, strength, and flexibility. Over the weeks, it progressively increases frequency, intensity, time, and types of exercise. Workouts start at 3 times per week for 30 minutes and progress to 5 times per week for 60 minutes by week 8. Exercise types include cardio, HIIT, strength training, core exercises, Pilates, and yoga.

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    Fiit

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    58 views2 pages
    The 8-week training plan aims to increase endurance, strength, and flexibility. Over the weeks, it progressively increases frequency, intensity, time, and types of exercise. Workouts start at 3 times per week for 30 minutes and progress to 5 times per week for 60 minutes by week 8. Exercise types include cardio, HIIT, strength training, core exercises, Pilates, and yoga.

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    The 8-week training plan aims to increase endurance, strength, and flexibility. Over the weeks, it progressively increases frequency, intensity, time, and types of exercise. Workouts start at 3 times per week for 30 minutes and progress to 5 times per week for 60 minutes by week 8. Exercise types include cardio, HIIT, strength training, core exercises, Pilates, and yoga.

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

    Fiit

    Uploaded by

    api-361017416
    The 8-week training plan aims to increase endurance, strength, and flexibility. Over the weeks, it progressively increases frequency, intensity, time, and types of exercise. Workouts start at 3 times per week for 30 minutes and progress to 5 times per week for 60 minutes by week 8. Exercise types include cardio, HIIT, strength training, core exercises, Pilates, and yoga.

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    Training Goal increasing endurance, strength & flexibility.

    Duration - 8 weeks

    Weeks W1 W2 W3 W4 W5 W6 W7 W8

    Frequency 3 times p/w 3 times p/w 3 times p/w 4 times p/w 4 times p/w 4 times p/w 5 times p/w 5 times p/w

    Intensity Cardio 4-6 on Cardio 6 on RPE Lower Body Abs & Upper Total body Total body Total body Total body
    RPE scale; scale; Light strength: body strength: strength: endurance: toning: Cardio toning, Core
    Pilates (core); Weight Training; Cardio (7-9 on Cardio (7-9 on Cardio (7-9 Cardio (7-9 (7-9 on RPE strengthening:
    Yoga Pilates (core); RPE scale); RPE scale); 6 on RPE on RPE scale); 10 Cardio (7-9 on
    (stretching) Yoga HIIT Tabata Strength scale); 16 scale); Bodyweight RPE scale);
    (stretching) style; Strength exercises (10 rpt. Strength 8 Strength exercises, 10 HIIT 16
    exercises; 2 sets per exercise) & 6 exercises (20 exercises 12 repetitions p/e, Tabata style
    of repetitions, Core exercises rpt. p/e); rpt. 2 rounds 3 rounds exercises 10
    10 rpt. each; (20 rpt. p/e); weight 10- through; through); 8 repetitions p/e;
    weight 6 weight- 10 12 pounds weight 12 Strength 10 Core
    pounds p/h; pounds p/h; p/h; Yoga pounds p/h; exercises, 12 exercises 8 rpt.
    Yoga Yoga (stretching) HIIT (20 sec. repetitions; p/e; 8 Strength
    (stretching) (stretching) on 10 sec. weight 10 exercises, 16
    off); Pilates; pounds p/h; repetitions;
    Yoga Yoga weight 10
    (stretching) (stretching) pounds p/h;
    Yoga
    (stretching)

    30 min. 35 min. 40 min. 45 min. 50 min. 55 min. 60 min. 60 min.

    Time Cardio- 10 Cardio 7 min.; Cardio (warm- Cardio (warm- Cardio Cardio Cardio (warm- Cardio (warm-
    min.; Light Weight up) 7 min.; up) 7 min.; (warm-up) (warm-up) up) 10 min; up) 10 min;
    Training 15 HIIT Tabata Strength 15 10 min.; 10 min; Bodyweight HIIT 30
    Pilates 15 min.; Pilates 8 12 min. 20 sec. min.; Core -15 Strength 35 Strength 15 30 min; min.; Core
    min.; min.; Yoga 6 on, 10 sec. off; min.; Yoga - 8 min.; Yoga min.; HIIT Strength 12 10 min.;
    Yoga 5 min. min. Strength 15 min. 5 min. 15 min.; min; Yoga 8 Strength 10
    min.; Yoga 6 Pilates 10 min. min.; Yoga
    min. min.; Yoga 10 min.
    5 min.

    Aerobic Aerobic Aerobic Aerobic Aerobic Aerobic Aerobic Aerobic


    Type anaerobic anaerobic anaerobic anaerobic anaerobic anaerobic anaerobic anaerobic
    flexibility flexibility flexibility flexibility flexibility flexibility flexibility flexibility
    training training training training training training training training

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