Can you provide a detailed weekly workout plan?
Sources:
Here's a detailed weekly workout plan based on recommendations from on the :
Weekly Workout Plan
Sunday
- Focus: Long Endurance
- Activity: Choose an endurance activity like running, cycling, or swimming.
Monday
- Focus: Leg Resistance Training
- Exercises: Squats, lunges, leg press, and calf raises.
- Structure: 3 to 5 exercises, 3 to 5 sets per exercise, 3 to 5 reps per set. Rest 3 to 5 minutes between sets 1 .
Tuesday
- Focus: Heat Cold Contrast
- Activity: Use a sauna or hot bath followed by cold exposure. Avoid cold immediately after resistance training to not disrupt muscle adaptations.
Wednesday
- Focus: Torso & Neck Training
- Exercises: Pull-ups, push-ups, rows, and neck exercises.
- Structure: Similar to Monday's resistance training pattern.
Thursday
- Focus: Moderate Intensity Cardio
- Activity: 35-minute cardio session at moderate intensity, like brisk walking or a light jog.
Friday
- Focus: High Intensity Interval Training (HIIT)
- Activity: Sprints or cycling intervals, ensuring high heart rate peaks for VO2 max benefits 2 .
Saturday
- Focus: Upper Body & Assistance Exercises
- Exercises: Arms, calves, additional torso work.
- Structure: Use similar structure to earlier sessions for muscle endurance.
Additional Guidelines:
- Flexibility: Adjust the days as needed for personal schedules. It's essential to maintain the order of training types rather than the specific days 3 .
- Balance: Ensure a balance of cardio and resistance training throughout the week. Use exercises that accommodate your routine and preferences for sustainable commitment 4 5 .
- Rest Days: Consider at least one full rest day to aid in recovery and prevent overtraining.
This structured plan offers a comprehensive approach to fitness, integrating endurance, strength, and flexibility while ensuring adequate recovery across the week.
RELATED QUESTIONS- Focus: Long Endurance
