Training Intensity

demand level
90-100% Very
high
80-90% High
70-80% Medium
50-70% Low High
<50% Very low Moderate
0 Recovery Low
MON TUE WED THU FRI SAT Rest

Name: Lala (29) weight (72) height (164)

Date/day: Day 1 (Monday) Time: 8:00 pm – 9:30 pm Micro cycle no:
1
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Zumba (30 minutes)

Muscular strength training

(upper body)
Rest 1 minutes for each set
• Side lateral raise 20 reps 2 sets
• Mountain climber 1 minutes 2 sets Rest 2 minutes for each
exercise
• Russian twists 30 seconds sets
(lower body)
• Squat 20 reps 2 sets
• Glutes bridges 20 reps 2 sets
• Lunges 20 reps 2 sets

3 Cool down To avoid any injury to the

• General cooling down athlete
Name: Lala (29) weight (72) height (164)
Date/day: Day 2 (Tuesday) Time: 8:00 pm – 9:30 pm Micro cycle no:
2
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Skipping (15 minutes)

Muscular strength training

(upper body)
Rest 1 minutes for each set
• Plank 30 secs – 1 minute
• Push ups 10 reps 2 sets Rest 2 minutes for each
exercise
• Crunch 10 reps 2 sets
(lower body)
• Squat 20 reps 2 sets
• Calf raises 20 reps 2 sets
• Side lunges 20 reps 2 sets

3 Cool down To avoid any injury to the

• General cooling down athlete
Name: Lala (29) weight (72) height (164)
Date/day: Day 3 (Wednesday) Time: 8:00 pm – 9:30 pm Micro cycle no:
3
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Zumba (30 minutes)

Muscular strength training

(upper body)
Rest 1 minutes for each set
• Biceps curl 10 reps 2 sets
• Push ups 10 reps 2 sets Rest 2 minutes for each
exercise
• Sit ups 10 reps 2 sets
(lower body)
• Squat dumbbell 10 reps 2 sets
• Flutter kick 30 seconds 2 sets
• Reverse lunges 10 reps 2 sets

3 Cool down To avoid any injury to the

• General cooling down athlete
Name: Lala (29) weight (72) height (164)
Date/day: Day 4 (Thursday) Time: 8:00 pm – 9:30 pm Micro cycle no:
4
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Skipping (15 minutes)

Muscular strength training

(upper body)
Rest 1 minutes for each set
• Plank 30 secs – 1 minute
• Mountain climber 30 seconds 2 sets Rest 2 minutes for each
exercise
• Sit ups 10 reps 2 sets
(lower body)
• Squat 20 reps 2 sets
• Glute bridge 20 reps 2 sets
• Side lunges 20 reps 2 sets

3 Cool down To avoid any injury to the

• General cooling down athlete
Name: Lala (29) weight (72) height (164)
Date/day: Day 5 (Friday) Time: 8:00 pm – 9:30 pm Micro cycle no:
5
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Zumba (30 minutes)

Muscular strength training

(upper body & lower body)
Rest 1 minutes for each set
• Triceps curl 25 reps 2 sets
• Biceps curl 25 reps 2 sets Rest 2 minutes for each
exercise
• Russian twist 30 seconds
• Seated in & out 30 seconds
• Mountain climbs 30 seconds
• Side plank (each side) 1 minutes
• Squat 20 reps

3 Cool down To avoid any injury to the

• General cooling down athlete
Name: Lala (29) weight (72) height (164)
Date/day: Day 6 (Saturday) Time: 7:00 am – 9:30 am Micro cycle no:
6
Training objective: Develop Equipment: dumbbell
cardiovascular endurance and muscular
strength
Part Exercise/activity Notes
1 Warm up Prevent Injury
• Static stretching
• Individual stretching Body is ready for exercise

2 Main activities
Cardiovascular endurance training
Rest 5 minutes
• Jogging

Muscular strength training

(upper body)
Rest 1 minutes for each set
• Burpee 10 reps 2 sets
• Push ups 10 reps 2 sets Rest 2 minutes for each
exercise
• Plank 1 minute
• Side plank 1 minute
• Seated dumbbell 20 reps 2 sets
• Mountain climber 30 seconds 2 reps
(lower body)
• Glutes bridge 10 reps 2 sets
• Squat dumbbell twist 20 reps 2 sets
• Front lunges 10 reps 2 sets
• Back lunges 10 reps 2 sets
• Single bridge 10 reps 2 sets

3 Cool down To avoid any injury to the

• General cooling down athlete