8 Week Fitness Training Program

Written by Declan AJ Connolly.

Instructions: Exercises that appear in the same color block are performed one after the other WITHOUT any rest. When you have completed the color sequence you take the rest as given. Thus you will want to set up exercises in advance. When you progress to two sets, you complete one set first and then complete the second one.

Week 1
MWF = ride bike 30 mins heart rate 65-75% max
Lift T, Th.

Fitness Training Program - Week 1

Week 2
MWF = ride bike 35 mins heart rate 65-75% max
Lift T, Th.

Fitness Training Program - Week 2

Week 3
MWF = ride bike 40 mins heart rate 65-75% max
Lift T, Th. Complete the entire routine once and then repeat.

Fitness Training Program - Week 3

Week 4
MWF = ride bike 40 mins heart rate 65-75% max
Lift T, Th. Complete the entire routine once and then repeat.

Week 5
MWF = ride bike 45 mins heart rate 65-75% max
Lift T, Th.

Week 6
MWF = ride bike 45 mins heart rate 65-75% max
Lift T, Th. Complete the entire routine once and then repeat.

Week 7
MWF = ride bike 45-60 mins heart rate 65-75% max
Lift T, Th. Complete the entire routine once and then repeat.

Fitness Training Program - Week 7

Week 8
MWF = ride bike 45-60 mins heart rate 65-75% max
Lift T, Th. Complete the entire routine once and then repeat.

Fitness Training Program - Week 8

Article by Declan AJ Connolly
Professor
Director, UVM Human Performance Lab
Email
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