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Intense Weightlifting is an example of an Anaerobic exercise. ***SAFETY FIRST***. Page 4. 5 Basic Fitness Components. • Each week the plan includes 3 strength training and 2 conditioning gym based workouts. Each workout is designed to challenge the body in a variety of ways; from Stay tuned because I'll be giving you an exercise training plan in a second that combines rowing with body weight exercises that helps you burn body fat. Use the free training guides and programs to improve any key component of fitness and completely transform your body! Your schedule will look like the following: The exact days don't matter for your workouts, but the key is to get at least one rest day in between each workout Your workout schedule: Monday-Saturday will be the days you will exercise. This will include three days of aerobics and three days of weight training Strength Training Manual. The Agile Periodization Approach. Volume One. Mladen Jovanovic. Published by: Complementary Training. Belgrade, Serbia. 2019.