Microcycle: 1
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

Moving furnitures and luggages for a friend.

Who says a cardio exercise can only be running, jogging, or swimming? Do something else that gives you a whole body movement challenge. You can even buy a watermelon and walk home with it. That counts! Have a great weekend!

Total Body Weight Training:

• Chest (5 plates) & Pull-ups: 4 x 10
• Upright Row (6 plates) & Push-ups: 4 x 10
• Upright Deltoids (each arm, 1 plate) & Body Weight Squat: 4 x 10
• One-arm Biceps (3 plates) & Body weight lunges: 3 x 10
• One-arm Triceps (4 plates) & Sideway body weight lunges: 3 x 10
• Chin-ups: 3 x 10
• Dips: 4 x 10
• Abs

Total Time: 40 minutes