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Workoutpln

The document outlines a workout plan for the first week with goals of increasing muscular endurance and flexibility. The plan includes flexibility, resistance, and core training routines for Monday, Tuesday, and Wednesday. Each day includes warm-up exercises like side-to-side hops and stretches. Monday focuses on flexibility exercises and core training. Tuesday involves resistance exercises for the upper body using dumbbells and body weight. Wednesday concentrates on core training exercises like squats, planks, and bird dogs. Each day ends with a 5-10 minute cool down of walking and stretching.

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Janeth French
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77 views2 pages

Workoutpln

The document outlines a workout plan for the first week with goals of increasing muscular endurance and flexibility. The plan includes flexibility, resistance, and core training routines for Monday, Tuesday, and Wednesday. Each day includes warm-up exercises like side-to-side hops and stretches. Monday focuses on flexibility exercises and core training. Tuesday involves resistance exercises for the upper body using dumbbells and body weight. Wednesday concentrates on core training exercises like squats, planks, and bird dogs. Each day ends with a 5-10 minute cool down of walking and stretching.

Uploaded by

Janeth French
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WORKOUT PLAN

First Week
NAME: SUNICO, ALLIAH KAYE N. DATE:
GOAL: To increase muscular endurance and
flexibility

MONDAY TUESDAY WEDNESDAY


FLEXIBILITY TRAINING
RESISTANCE TRAINING CORE TRAINING

Warm – up ( 5 – 10 mins) Warm – up ( 5 – 10 mins) Warm – up ( 5 – 10 mins)


(slow) (slow) (slow)
Side-to-side hops Side-to-side hops Side-to-side hops
Chest Expansion Chest Expansion Chest Expansion
Torso rotation Torso rotation Torso rotation
Jog in place Jog in place Jog in place

•Stretching exercises for •Stretching exercises for •Stretching exercises for


posture posture posture
Shoulder rolls Shoulder rolls Shoulder rolls
Chest release Chest release Chest release
Seated elbow grasp Seated elbow grasp Seated elbow grasp
Wall stand Wall stand Wall stand
Toe touches Toe touches Toe touches

Core Training ( 30 – 45 Moderate – Intensity Upper Body Core Training ( 30 – 45 mins )


mins ) (30-45 mins.) (Slow Tempo, 1-3 mins
(Slow Tempo, 1-3 mins rest (Slow Tempo, 1-3 mins rest rest interval)
Squat Series
interval) interval) (12reps,3sets)
(12reps,3sets) Dumbbell Shoulder Shrug Dead Bug Series
(10reps, 3sets)
Back extension exercise (12reps,3sets)
Bird Dog Series
(8reps,, 2 sets) Bench Press (10reps,3sets)
(10reps,3sets) (12reps,3sets) Plank Series
Plank Series Dumbbell Bicep Curl (1rep,3sets)
(1rep,3sets) (12reps,3sets)
Triceps Pushdown – Rope Cool Down ( 5 – 10 mins )
Cool Down ( 5 – 10 mins ) Walking
(12reps,3sets)
Walking
Stretching
Low – Intensity Lower Body Shoulder Stretch
Stretching
Standing Leg Curl Bending
Shoulder Stretch
(6reps,1set) Cat-Cow Stretch
Bending
Standing Dumbbell Calf Raise Squatting Groin Stretch
Cat-Cow Stretch
(6reps,1set)
Squatting Groin Stretch
Weighted Exercise Ball Wall Squat
(6reps,1set)
Squat Jump
(6reps,1set)

Cool Down/Stretching ( 5 – 10 mins )


Walking

Stretching
Shoulder Stretch
Bending
Cat-Cow Stretch
Squatting Groin Stretch

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