Explanation:

cardiovascular endurance:

frequency:5-7

intensity:65-85% of MHR

type:walking,running and cycling

time frame:60mins

muscular endurance:

2-3

heavy resistance

weight lifthing

4-8 mins

muscular strength:

2-3

moderate resistance

circuit training

9-12mins

flexibility:

3

mild tension

yoga

15 sec. , 3reps. , and 15 mins