SULIBIO SIMON FRANCE A BLOCK EF
This weekly workout plan is tailored to suit my fitness goals, focusing on
bodyweight exercises and cardiovascular training, all achievable without the need for gym
equipment. Each session blends a mix of strength training and cardio exercises, meticulously
structured in line with the FITT principle (Frequency, Intensity, Time, Type) to maximize
effectiveness. With well-placed rest days for recovery, this plan is crafted to assist me in building
strength, enhancing endurance, and ultimately reaching my fitness aspirations right within the
comfort of my own home.
Warm-up: Always start with a 5-10 minute warm-up before each workout to prepare your
muscles and prevent injuries
Cool-down: Finish each session with a 5-10 minute cool-down consisting of stretching exercises
to improve flexibility and aid in recovery.
Monday Tuesday Wednesdays
(Cardio)
Frequency :Perform strength Frequency: Aim for cardio Frequency :Perform strength
training exercises at least 3 sessions at least 3 times per training exercises at least 3
times per week, with rest days week, with rest days in times per week, with rest days
in between. between. in between.
Intensity: Choose weights that Intensity: Choose activities Intensity: Choose weights that
are challenging but allow you that elevate your heart rate are challenging but allow you
to complete the desired and make you sweat. to complete the desired
number of repetitions with number of repetitions with
proper form. Time: Aim for 20-30 minutes proper form.
of continuous activity.
Time: Aim for 30-45 minutes Time: Aim for 30-45 minutes
of strength training. Type: Incorporate high- of strength training
intensity interval training
-Type: Focus on bodyweight (HIIT) or circuit training for Type: Focus on bodyweight
exercises and use household maximum effectiveness. exercises and use household
items items
Strength Training Exercises Cardio Exercises Strength Training Exercises
1. Push-ups: 3 sets of 10-15 1. Jumping jacks: 1 minute 1. Push-ups: 3 sets of 10-15
repetitions repetitions
2. High knees: 1 minute
2. Bodyweight squats: 3 sets 2. Bodyweight squats: 3 sets
of 15-20 repetitions 3. Burpees: 1 minute of 15-20 repetitions
3. Lunges: 3 sets of 10-12 4. Mountain climbers: 1 3. Lunges: 3 sets of 10-12
repetitions per leg minute repetitions per leg
4. Plank: 3 sets of 30-60 5. Jump rope (if available): 3 4. Plank: 3 sets of 30-60
seconds sets of 1 minute seconds
5. Dumbbell (or household 5. Dumbbell (or household
item) rows: 3 sets of 10-12 item) rows: 3 sets of 10-12
repetitions per arm repetitions per arm
Thursday Friday Saturday Sunday
(Rest) (Cardio) (Cardio)
Frequency: Aim for Frequency: Perform Frequency: Aim for
cardio sessions at least strength training cardio sessions at least
3 times per week, with exercises at least 3 3 times per week, with
rest days in between. times per week, with rest days in between.
rest days in between.
Intensity: Choose Intensity: Choose
Take the day off to activities that elevate Intensity: Choose activities that elevate
allow body to recover your heart rate and weights that are your heart rate and
and recharge for the make you sweat. challenging but allow make you sweat.
upcoming week of you to complete the
workouts. Time: Aim for 20-30 desired number of Time: Aim for 20-30
minutes of continuous repetitions with proper minutes of continuous
activity. form. activity.
Type: Incorporate Time: Aim for 30-45 Type: Incorporate
high-intensity interval minutes of strength high-intensity interval
training (HIIT) or training. training (HIIT) or
circuit training for circuit training for
maximum Type: Focus on maximum
effectiveness. bodyweight exercises effectiveness.
and use household
items
Cardio Exercises: Strength Training Cardio Exercises:
Exercises:
1.Jumping jacks: 1 1.Jumping jacks: 1
minute 1.Push-ups: 3 sets of minute
10-15 repetitions
2.High knees: 1 2. High knees: 1
minute 2.Bodyweight squats: minute
3 sets of 15-20
3.Burpees: 1 minute repetitions 3.Burpees: 1 minute
4.Mountain climbers: 3.Lunges: 3 sets of 10- 4.Mountain climbers:
1 minute 12 repetitions per leg 1 minute
5. Jump rope 3 sets of 4. Plank: 3 sets of 30- 5.Jump rope (if
1 minute 60 seconds available): 3 sets of 1
minute
5.Dumbbell (or
household item)
rows: 3 sets of 10-12
repetitions per arm
