Professional Documents
Culture Documents
Reglar Workout
Aerobic Warm-Up
Dynamic Stretches
Walking
Arm Circles
Hip Rotations
Goose-step
march
Knee lifts
Butt-Kick
Cardio (Treadmill)
Post-Cardio
Stretches
Time/Amoun
t
5 minutes
10 Each
1-2 minutes
Walking 5
minutes
Special WorkOuts(A)
Back
Time/Amoun
t
1-3 minutes
Arms
1-3 minutes
Knees
1-3 minutes
Hips
1-3 minutes
Neck
1-3 minutes
20 minutes
Standing Toe
Touch
Lying Knee to
Chest
Butterfly
Stretch
Standing Soleus
and Achilles
Stretch
Workout B
Time/Amount
Walking
Arm Circles
Hip Rotations
Goose-step
march
Knee lifts
Butt-kick
Treadmill
Standing Toe
Touch
Lying Knee to
Chest
Butterfly
Stretch
Standing
Soleus and
Achilles Stretch
5 minutes
10 Each
1-2 minutes
Walking 5
minutes
20 minutes
Each leg 3-4
times
Each leg 3-4
times
3-4 times
Each leg 3-4
times
Special WorkOuts(B)
Butt
Time/Amoun
t
1-3 minutes
Abs
5 minutes
Legs
10 minutes
Monday A
Tuesday B
A
Sunday -B
Wed. Off
Thursday A
Friday B
Saturday