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    Workoutpln

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    Janeth French
    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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    Workoutpln

    Uploaded by

    Janeth French
    66 views2 pages
    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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    Workout Plan

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    workoutpln (1) (2)

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    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    66 views2 pages

    Workoutpln

    Uploaded by

    Janeth French
    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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    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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