💓 Cardiac Rehab & Fitness Plan

Your Weekly
Exercise Plan

Designed around cardiac safety (HR <130bpm), progressive VO₂max improvement, muscle building, and visceral fat reduction — with built-in recovery days for your fatigue pattern.

Heart rate <130 bpm always
VO₂max improvement
Muscle mass
Visceral fat reduction
⚠️

Medical note: This plan is for general guidance only. You are post-cardiac event — always consult your cardiologist or cardiac rehab team before starting or changing exercise. Stop immediately if you feel chest pain, dizziness, unusual shortness of breath, or palpitations. Keep a heart rate monitor on during all sessions. Never push through discomfort.

❤️ Your Heart Rate Zones

Zone 1
50–60%
Zone 2 ← TARGET
60–75% (~104–115)
Zone 3
75–85%
Zone 4+
>85%
~87 bpm ~104 bpm ~115 bpm ~130 bpm Hard limit

✅ Stay in Zone 1–2 for most work. Zone 2 is the sweet spot for VO₂max and fat oxidation. Never exceed 130 bpm.

Mon
🚴 Cardio
Tue
😴 Rest
Wed
💪 Strength
Thu
😴 Rest
Fri
🚣 Cardio
Sat
😴 Rest
Sun
⚡ Circuit
1

Monday — Cardio Foundation

🚴 Exercise Bike · 30–35 min · Zone 2
🚴

Exercise Bike — Low Intensity Steady State (LISS)

Use the bike's electronic programme at a comfortable resistance. The goal is to keep your HR between 100–120 bpm throughout — you should be able to hold a conversation. This builds aerobic base and is the most cardiac-safe form of cardio for your stage.

30–35 min HR: 100–120 bpm 5 min warm-up 5 min cool-down Moderate pace

🌡️ After the bike, do 2 rounds of these light mobility moves to activate muscles and aid recovery:

🦵
Mobility

Standing Hip Circles

Hands on hips, slowly rotate each hip in large circles. Keeps hips mobile and improves blood flow to lower body post-ride.

10 each side × 2 rounds Bodyweight
🧘
Stretch

Cat-Cow Stretch

On hands and knees, alternate arching and rounding your spine slowly. Relieves back tension from cycling posture and improves spinal mobility.

10 reps × 2 rounds Slow pace
2

Tuesday — Rest & Recovery

😴 Full rest or gentle walking
😴

Active Recovery Day

Rest is where fitness is built. Your body repairs muscle fibres and adapts cardiovascular systems during rest. A gentle 15–20 minute walk is fine if you feel good — but keep HR well under 100 bpm. Prioritise sleep, hydration, and nutrition.

3

Wednesday — Upper & Lower Strength

💪 Dumbbells, Kettlebells & Resistance Bands · 35–40 min

3 sets of each exercise. Rest 60–90 seconds between sets. Keep pace controlled — no rushing. Monitor HR and pause if approaching 125 bpm.

Goblet Squat
Lower Body

Kettlebell Goblet Squat

Hold 8kg kettlebell at chest. Feet shoulder-width, squat to parallel. Builds quads, glutes and core. Excellent for visceral fat burning and leg strength.

3 × 10–12 reps 8kg kettlebell Slow descent
Bent Over Row
Back / Pull

Dumbbell Bent-Over Row

Hinge at hips, row dumbbell to hip. One arm at a time, support on knee. Builds mid-back, lats and biceps. Start with 5kg, progress to 8kg band row.

3 × 10 reps each 5kg dumbbell Controlled pull
Band Chest Press
Chest / Push

Resistance Band Chest Press

Anchor band behind you at chest height. Press forward and extend arms. Builds chest and shoulders with less spinal load than dumbbells. Use 9kg band.

3 × 12 reps 9kg band Full extension
Shoulder Press
Shoulders

Seated Dumbbell Shoulder Press

Sit on a chair or bench, press dumbbells overhead from shoulder height. Seated reduces cardiovascular demand. Start light to protect shoulders.

3 × 10 reps 3–5kg dumbbells Seated
Lateral Raise
Shoulders

Dumbbell Lateral Raise

Raise arms out to sides to shoulder height, palms down. Isolates the medial deltoid for shoulder width. Keep movement slow and controlled.

3 × 12 reps 2–3kg dumbbells No swinging
Glute Bridge
Glutes / Core

Resistance Band Glute Bridge

Band across hips, feet flat, drive hips up and squeeze glutes at top. Builds posterior chain and core stability with very low cardiac demand. Use 9kg band.

3 × 15 reps 9kg band 2-sec hold at top
4

Thursday — Rest & Recovery

😴 Full rest or gentle walking
🌿

Rest Day

Your muscles are recovering from Wednesday's strength work. Protein intake today is important — aim for 25–30g per meal to support muscle synthesis. Light walking, stretching, or yoga are all fine. No intensity.

5

Friday — Cardio: Rowing Machine

🚣 Rowing · 20–25 min · Zone 1–2 intervals
🚣

Rowing Machine — Interval Cardio

Rowing is a full-body workout engaging legs, back, and arms simultaneously — outstanding for VO₂max improvement and calorie burn with low joint impact. Use an interval structure: 2 min moderate, 1 min easy. This approach safely edges VO₂max without spiking HR. Watch your monitor closely — the row raises HR faster than the bike.

20–25 min total HR: 105–125 bpm 2:1 work/rest ratio 5 min warm-up row easy 5 min cool-down walk
Rowing
Cardio

Rowing Machine Technique Tips

Drive with legs first, then lean back slightly, then pull arms. Return in reverse. 70% of power from legs. Keep stroke rate around 18–22 spm to stay in Zone 2.

18–22 spm Legs → back → arms Smooth rhythm
Bicep Curl
Post-cardio add-on

Resistance Band Bicep Curl

Step on band, curl both handles up. Low cardiac demand — a good finish after rowing to add upper arm volume. Very low HR impact when done seated.

2 × 15 reps 9–13kg band Seated optional
6

Saturday — Rest & Recovery

😴 Full rest or gentle activity
☀️

Rest Day

You've done 2 cardio sessions and 1 strength session this week. Today is for recovery. If you're feeling fatigued, extend rest. If feeling good, a gentle walk or stretching session is fine. Tomorrow is the week's final session.

7

Sunday — Full Body Metabolic Circuit

⚡ Kettlebells, Bands & Rowing · 30 min

This day combines cardio and strength for maximum fat burning and VO₂max stimulus. Do each exercise for 40 seconds, rest 20 seconds, move to next. Complete 3 rounds total. Rest 2 minutes between rounds. Monitor HR carefully — circuit training can spike it quickly.

KB Swing
Circuit #1

Kettlebell Swing

Hinge at hips, swing 8kg kettlebell to chest height using hip drive. The king of fat burning exercises — works glutes, hamstrings, and core explosively. Watch your HR closely, this is the most demanding move.

40 sec on / 20 off 8kg kettlebell Hip drive, not arms
Band Row
Circuit #2

Resistance Band Seated Row

Sit on floor, band around feet, row handles to your chest. Builds mid-back and biceps. Lower cardiac demand — use this as a "HR recovery" move in the circuit.

40 sec on / 20 off 13kg band Elbows back
KB Deadlift
Circuit #3

Kettlebell Deadlift

Stand over 8kg kettlebell, hinge at hips, keep back flat, drive through heels to stand. The safest way to load the posterior chain. Superb for glutes, hamstrings and lower back strength.

40 sec on / 20 off 8–12kg kettlebell Flat back always
🚣
Circuit #4

Rowing Sprint (Easy)

Jump on the rower for 40 seconds at a comfortable pace — not sprinting, just a steady pull. Keeps cardio elevated between strength moves without spiking HR. This is the "glue" of the circuit.

40 sec on / 20 off Easy–moderate effort HR check here
Band Chest Press
Circuit #5

Band Standing Shoulder Press

Stand on band, press handles overhead. Lower cardiac demand — another HR recovery slot. Builds shoulders and triceps. Use 9kg band to maintain moderate effort.

40 sec on / 20 off 9kg band Core tight

📈 4-Week Progression Plan

Week 1–2
Learn the movements. Focus on form, not load. Keep HR well under ceiling. Rest if fatigued.
Week 3–4
Add 1–2 reps per set. Increase cardio by 5 min. Step up one band resistance level.
Week 5–6
Add a 5th weekly session (light cardio). Increase kettlebell to 12kg for deadlifts if comfortable.
Week 7–8
Review with cardiologist. Assess VO₂max trend. Consider longer Zone 2 sessions if HR tolerance improving.