question: As a former teammate of Iddi Batambuze, I need a training schedule to maintain my fitness level for an upcoming charity football match. Please create a weekly training plan for me that includes a variety of exercises. The plan should be presented in 2 bullet lists: one for cardio exercises and another for strength training exercises. I would like the response to be in English. Additionally, include 3 placeholders for flexible timing options, such as [morning session], in your response.
answer: **Cardio Exercises:**
  
  - Monday: Jogging for 30 minutes [morning session]
  - Tuesday: Cycling for 45 minutes
  - Wednesday: Interval running (5-minute runs with 1-minute walks, repeat 6 times) [afternoon session]
  - Thursday: Swimming for 30 minutes
  - Friday: High-intensity interval training (HIIT) session for 20 minutes
  - Saturday: Long walk or light hike for 60 minutes
  - Sunday: Rest or light yoga/stretching [evening session]
  
  **Strength Training Exercises:**
  
  - Monday: Upper body workout (push-ups, pull-ups, dumbbell presses)
  - Tuesday: Core workout (planks, Russian twists, leg raises)
  - Wednesday: Lower body workout (squats, lunges, calf raises)
  - Thursday: Full-body circuit training (burpees, mountain climbers, kettlebell swings)
  - Friday: Balance and stability exercises (single-leg stands, Bosu ball exercises)
  - Saturday: Resistance band exercises (rows, lateral walks, tricep extensions)
  - Sunday: Rest and recovery (light stretching or foam rolling)