This plan focuses on light cardio to prepare your body for flexibility exercises. It's designed for beginners to gently increase heart rate and warm muscles.
1
Cardio Warm-up
3 exercises
Jump Rope
1×60 seconds
· Cardio · 30s rest
💡 Focus on light, steady jumps. If you don't have a jump rope, you can mimic the motion without one.
Jump Rope
1×60 seconds
· Cardio · 30s rest
💡 Continue with a steady pace.
Jump Rope
1×60 seconds
· Cardio · 60s rest
💡 Final set of jump rope. Focus on maintaining a comfortable rhythm.
2
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
3
Cardio Warm-up
3 exercises
Jump Rope
1×75 seconds
· Cardio · 30s rest
💡 Slightly longer duration to build endurance.
Jump Rope
1×75 seconds
· Cardio · 30s rest
💡 Maintain a consistent pace.
Jump Rope
1×75 seconds
· Cardio · 60s rest
💡 Final set, focus on smooth movements.
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Cardio Warm-up
3 exercises
Jump Rope
1×90 seconds
· Cardio · 30s rest
💡 Increase duration further. Focus on controlled breathing.
Jump Rope
1×90 seconds
· Cardio · 30s rest
💡 Keep your rhythm steady.
Jump Rope
1×90 seconds
· Cardio · 60s rest
💡 Final set. Aim for a smooth, continuous motion.
6
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
7
Active Recovery / Light Cardio
1 exercises
Jump Rope
1×60 seconds
· Cardio · 60s rest
💡 Gentle jump rope session for active recovery. Focus on making it easy and enjoyable.