3-Day Workout Plan to Improve Cardio Health
Goal: Improve cardiovascular health: A Workout plan for mixed beginner and intermediate fitness level
What You Need
1.Dumbbells
2. Resistance bands
3. commitment to 3 days per week
1.Dumbbells
2. Resistance bands
3. commitment to 3 days per week
This routine will focus on improving cardiovascular endurance while also incorporating strength training elements to ensure a well-rounded approach.
Weekly Workout Routine
Day 1: Cardio & Full Body Strength
Warm-Up:
5 minutes of dynamic stretching (arm circles, leg swings)
5 minutes of light jogging or brisk walking
Circuit (Repeat 3 times):
Jump Rope or Jumping Jacks: 1 minute
Dumbbell Squats: 12 reps
Resistance Band Pull-Aparts: 15 reps
Dumbbell Lunges: 10 reps each leg
Plank: 30 seconds
Cool Down:
5 minutes of light stretching focusing on the major muscle groups
Day 1: Cardio & Full Body Strength
Warm-Up:
5 minutes of dynamic stretching (arm circles, leg swings)
5 minutes of light jogging or brisk walking
Circuit (Repeat 3 times):
Jump Rope or Jumping Jacks: 1 minute
Dumbbell Squats: 12 reps
Resistance Band Pull-Aparts: 15 reps
Dumbbell Lunges: 10 reps each leg
Plank: 30 seconds
Cool Down:
5 minutes of light stretching focusing on the major muscle groups
Warm-Up:
5 minutes of dynamic stretching
5 minutes of light jogging or brisk walking
Circuit (Repeat 3 times):
Jumping Jacks: 1 minute
Dumbbell Bicep Curls: 12 reps
Resistance Band Overhead Press: 15 reps
Dumbbell Bent Over Row: 12 reps each arm
Push-Ups: as many as possible
Cool Down:
5 minutes of stretching, focusing on the upper body
5 minutes of dynamic stretching
5 minutes of light jogging or brisk walking
Circuit (Repeat 3 times):
Jumping Jacks: 1 minute
Dumbbell Bicep Curls: 12 reps
Resistance Band Overhead Press: 15 reps
Dumbbell Bent Over Row: 12 reps each arm
Push-Ups: as many as possible
Cool Down:
5 minutes of stretching, focusing on the upper body
Day 3: Cardio Intervals & Core
Warm-Up:
5 minutes of dynamic stretching
5 minutes of light cardio (jogging in place)
Intervals (Repeat 4 times):
High Knees: 30 seconds
Rest: 30 seconds
Mountain Climbers: 30 seconds
Rest: 30 seconds
Core Circuit (Repeat 3 times):
Russian Twists with Dumbbell: 15 reps each side
Resistance Band Pallof Press: 12 reps each side
Leg Raises: 15 reps
Cool Down:
5 minutes of full-body stretching
Warm-Up:
5 minutes of dynamic stretching
5 minutes of light cardio (jogging in place)
Intervals (Repeat 4 times):
High Knees: 30 seconds
Rest: 30 seconds
Mountain Climbers: 30 seconds
Rest: 30 seconds
Core Circuit (Repeat 3 times):
Russian Twists with Dumbbell: 15 reps each side
Resistance Band Pallof Press: 12 reps each side
Leg Raises: 15 reps
Cool Down:
5 minutes of full-body stretching
Notes:
Progression: Aim to gradually increase the intensity of your workouts by adding more reps, sets, or resistance.
Hydration: Ensure you stay well hydrated before, during, and after your workouts.
Nutrition: A balanced diet will complement your fitness routine and support your cardiovascular health.
Rest Days:
Day 2: Rest or Light Activity
Engage in light activities like walking, yoga, or gentle stretching.
Day 4: Rest or Light Activity
Day 5: Cardio & Upper Body Strength
Days 6 and 7: Rest or Light Activity
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