Group 1 Cardiorespiratory Exercise
- Walking
- Jogging
- Running
- Cycling ( on a stationery bicycle )
- Rowing ( on a stationery rowing machine )
- Stair climbing
- Elliptical training
Group 2 Cardiorespiratory Exercise
- Swimming
- Aerobic dance
- Cycling on a real bicycle
- Skipping rope
Group 3 Cardiorespiratory Exercise
- Racquet sports ( Badminton, Tennis )
- Basketball
- Volleyball
Workouts :
- Aerobic ( with the use of music )
- Cardiorespiratory
- Medicine Ball
Under the workouts, common exercises include but may be adapted to increase the effectiveness and to incorporate the overload principle in the month long workout plan:
- Walking
- Jogging
- Running
- Cycling ( on a stationery bicycle )
- Rowing ( on a stationery rowing machine )
- Stair climbing
- Elliptical training
Group 2 Cardiorespiratory Exercise
- Swimming
- Aerobic dance
- Cycling on a real bicycle
- Skipping rope
Group 3 Cardiorespiratory Exercise
- Racquet sports ( Badminton, Tennis )
- Basketball
- Volleyball
Workouts :
- Aerobic ( with the use of music )
- Cardiorespiratory
- Medicine Ball
Under the workouts, common exercises include but may be adapted to increase the effectiveness and to incorporate the overload principle in the month long workout plan:
Focusing and giving more information on some of the vaguely named activities in the workout plan, namely:
Stair climbing
In one stair climbing set, you are expected to sprint up the flight of steps and walk down before sprinting up again. 1 sprint up the steps is considered as 1 part of the set, 1 set of 1.
Suicide Runs
In 1 set of suicide runs, you are expected to complete 2 types of runs across a distance of 30metres
Stair climbing
In one stair climbing set, you are expected to sprint up the flight of steps and walk down before sprinting up again. 1 sprint up the steps is considered as 1 part of the set, 1 set of 1.
Suicide Runs
In 1 set of suicide runs, you are expected to complete 2 types of runs across a distance of 30metres
Medicine Ball Runs
In 1 run, you are expected to stretch your hands as far away from your body as possible while holding on to the medicine ball and sprint across a distance of 30 metres
Hill Runs
You are expected to find a steep slope of around 30 degrees to 45 degrees and sprint up the slopes as many times as necessary.
In 1 run, you are expected to stretch your hands as far away from your body as possible while holding on to the medicine ball and sprint across a distance of 30 metres
Hill Runs
You are expected to find a steep slope of around 30 degrees to 45 degrees and sprint up the slopes as many times as necessary.
credits
http://giphy.com/
www.womenshealthmag.com
http://exercise-healthy-fitness.tumblr.com/
http://www.gifs.net/gif/index.php?n=image.php&image_id=13410&image_name=Jumping_jacks
www.healthmeup.com
www.redbookmag.com
www.womensfitness.co.uk
http://greatist.com/fitness/25-must-try-medicine-ball-exercises
http://media3.giphy.com/media/Hw0V1g248Wrss/200.gif
www.gympaws.com
womenrunning.competior.com
http://gifsoup.com/view/4073351/one-arm-medicine-ball-push-up.html
http://healthyliving.azcentral.com/medicine-ball-toe-touch-1340.html
http://giphy.com/
www.womenshealthmag.com
http://exercise-healthy-fitness.tumblr.com/
http://www.gifs.net/gif/index.php?n=image.php&image_id=13410&image_name=Jumping_jacks
www.healthmeup.com
www.redbookmag.com
www.womensfitness.co.uk
http://greatist.com/fitness/25-must-try-medicine-ball-exercises
http://media3.giphy.com/media/Hw0V1g248Wrss/200.gif
www.gympaws.com
womenrunning.competior.com
http://gifsoup.com/view/4073351/one-arm-medicine-ball-push-up.html
http://healthyliving.azcentral.com/medicine-ball-toe-touch-1340.html