Weekly Training Schedule

Weekly Training Schedule

These schedules provide a structured plan for physical fitness training, covering a variety of activities to promote strength, endurance, flexibility, and overall fitness. Adjust activities and durations based on personal fitness goals and preferences.

Prepared by: [Your Name]

SCHEDULE A

Time

Activity

Duration

Focus

AM

Running (Interval Training)

45 minutes

Speed, endurance

Cycling (Hill Climbs)

1 hour

Leg strength, cardiovascular

Swimming (Laps)

1 hour

Full-body workout, endurance

PM

Strength Training (Upper Body)

1 hour

Muscle strength, toning

Core Exercises

30 minutes

Core stability, balance

Yoga (Flexibility and Relaxation)

45 minutes

Flexibility, stress relief

SCHEDULE B

Time

Activity

Duration

Focus

AM

Circuit Training (Full Body)

1 hour

Overall fitness, strength

Boxing (Heavy Bag Work)

45 minutes

Agility, coordination

CrossFit (Varied Exercises)

1 hour

Functional fitness, endurance

PM

HIIT (High-Intensity Interval Training)

30 minutes

Cardiovascular fitness

Stretching Routine

30 minutes

Flexibility, mobility

Pilates (Core Strengthening)

45 minutes

Core stability, posture

Notes

  • Prioritize proper form and technique during exercises to prevent injuries and maximize effectiveness.

  • Stay hydrated throughout the day, especially during intense workouts, to maintain performance and aid recovery.

  • Include adequate rest and recovery periods between sessions to allow muscles time to repair and grow stronger.

Schedule Templates @ Template.net