| CARDIOVASCULAR | MUSCULAR ENDURANCE | MUSCULAR STRENGTH | |
| FREQUENCY | 4 times per week | 3 times per week Every other day | 2 times per week Every other day |
| INTENSITY | 8 reps 2 sets 60-90% of MHR | 8-10 reps 3 sets 40-60% of MHR | 8-10 reps 2 sets 70-90% of MHR |
| TIME | 10-20 minutes progressive | 30-50 minutes progressive | 15-50 minutes progressive |
| TYPE | Jump rope Jogging Bicycling Jumping jack | Dumbbell Chest Dumbbell squats Barbell triceps | Shoulder press Wide grip pull-up |
*MHR stands for Maximum Heart Rate
Warrior Fitness 