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    EXERCISE

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    2301106378
    The document provides a personalized training plan for a student named Honey Faye P. Luranza over the course of one week to help reduce belly fat. The plan includes warm up exercises like heel to butt stretches and jumping jacks. The main exercises include classic crunches, toe touch crunches, leg swings, and other core focused movements. Cool down stretches are also included.

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    EXERCISE

    Uploaded by

    2301106378
    14 views2 pages
    The document provides a personalized training plan for a student named Honey Faye P. Luranza over the course of one week to help reduce belly fat. The plan includes warm up exercises like heel to butt stretches and jumping jacks. The main exercises include classic crunches, toe touch crunches, leg swings, and other core focused movements. Cool down stretches are also included.

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    The document provides a personalized training plan for a student named Honey Faye P. Luranza over the course of one week to help reduce belly fat. The plan includes warm up exercises like heel to butt stretches and jumping jacks. The main exercises include classic crunches, toe touch crunches, leg swings, and other core focused movements. Cool down stretches are also included.

    Copyright:

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

    EXERCISE

    Uploaded by

    2301106378
    The document provides a personalized training plan for a student named Honey Faye P. Luranza over the course of one week to help reduce belly fat. The plan includes warm up exercises like heel to butt stretches and jumping jacks. The main exercises include classic crunches, toe touch crunches, leg swings, and other core focused movements. Cool down stretches are also included.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    BUKIDNON STATE UNIVERSITY

    Malaybalay City, Bukidnon 8700


    Tel (088) 813-5661 to 5663; Telefax (088) 813-2717,
    www.buksu.edu.ph

    PHYSICAL EDUCATION DEPARTMENT

    MY PERSONALIZED TRAINING PLAN


    PHASE 1 (WEEK 1)
    Name: Luranza, Honey Faye P. Subject Code: A206
    Target To Improve: Reduce Belly Fat Days to Exercise: 7 days

    WARM UP/ STRETCHING EXERCISE


    EXERCISE SETS AND REPS/TIME
    Heel to Butt 1 set and 1 reps/16 sec
    Knee to Chest 1 set and 1 reps/16 sec
    Hip Rotation 2 set and 2 reps/16 sec
    Jumping Jacks 2 set and 2 reps/16 sec
    Ankle Hops 2-4 set and 5-10 reps/16 sec

    MAIN PART
    EXERCISES SET REPS/TIME LEVEL INSTRUCTORS
    REMARKS

    1. Classic 1 set 5 reps/14 sec Moderate


    Crunches
    2. Toe Touch 1 set 5 reps/11 sec Moderate
    Crunches
    3. Leg Swing 1 set 10 reps/20 sec Low

    4. Russian Twist 1 set 5 reps/10 sec Beginner

    5. Dolphin Plank 1 set 1 reps/10 sec Intermediate

    6. Mountain 1 set 5 reps/10 sec Beginner


    Climber
    7. Bear Crawl 1 set 4 reps/10 sec Beginner

    8. Flutter Kicks 1 set 10 reps/10 sec Beginner

    9. Bird Dog 1 set 4 reps/20 sec Beginner

    10. Side Bridge 1 set 1 reps/10 sec Moderate

    Add rows if necessary


    COOL DOWN EXERCISE:
    EXERCISE SETS AND REPS/TIME
    Cross -body shoulder stretch 2 set and 2 reps/20-30 sec
    Overhead Triceps Stretch 2 set and 2 reps/20-30 sec
    Butterfly Stretch 1 set and 1 reps/20-30 sec
    Standing Quadriceps Stretch 2 set and 2 reps/20-30 sec
    Wall Calf Stretch 1 set and 2 reps/20-30 sec

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