Scribd Logo
Upload

Welcome to Scribd!

  • BSA-2 Workout Plan

    Uploaded by

    Maricris
    20 views2 pages
    This document contains Mary Joy Panerio's weekly workout plan for her BSA-2 course. The plan outlines her workouts for Monday through Thursday, which include warm-up exercises like jogging in place, core training exercises like planks and squats, flexibility exercises like stretching, and cardio exercises like jumping jacks. Each day focuses on different areas like core training on Monday, flexibility and agility on Tuesday, cardio and core on Wednesday, and flexibility, agility and endurance on Thursday. The workouts are followed by a 5 minute cool down and stretching period.

    Original Description:

    Workout Plan to have a fit body

    Original Title

    Work Out Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document contains Mary Joy Panerio's weekly workout plan for her BSA-2 course. The plan outlines her workouts for Monday through Thursday, which include warm-up exercises like jogging in place, core training exercises like planks and squats, flexibility exercises like stretching, and cardio exercises like jumping jacks. Each day focuses on different areas like core training on Monday, flexibility and agility on Tuesday, cardio and core on Wednesday, and flexibility, agility and endurance on Thursday. The workouts are followed by a 5 minute cool down and stretching period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    20 views2 pages

    BSA-2 Workout Plan

    Uploaded by

    Maricris
    This document contains Mary Joy Panerio's weekly workout plan for her BSA-2 course. The plan outlines her workouts for Monday through Thursday, which include warm-up exercises like jogging in place, core training exercises like planks and squats, flexibility exercises like stretching, and cardio exercises like jumping jacks. Each day focuses on different areas like core training on Monday, flexibility and agility on Tuesday, cardio and core on Wednesday, and flexibility, agility and endurance on Thursday. The workouts are followed by a 5 minute cool down and stretching period.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Name: Panerio,Mary Joy R.

    Course and Year: BSA-2

    Workout Plan

    Monday Tuesday Wednesday Thursday

    Core Training & Endurance Flexibility, Agility Cardio and Core Training Flexibility, Agility and
    Endurance Training

    Warm-up (5 mins.) Warm-up Warm-up Warm-up

    Jog in Place Jog in Place Jog in Place Jog in Place

    Jumping Jack Stretching Jumping Jack Stretching

    Core training Flexibility, agility training Core training Flexibility, agility

    (30 sec rest period) (1 min interest rest period) (30 sec rest period) (1 min interest rest period)

    Planks ( 30 sec) (2 rep) Sit and reach (2mins) Planks ( 30 sec) (2 rep) Flexibility (15 mins)

    Squats (20 reps) ( 2 sets) Abductor stretch (2mins) Squats (20 reps) ( 2 sets) Sit and reach (2mins)

    Jump Squat ( 20 reps) ( 2 Standing calf (2 mins) Jump Squat ( 20 reps) ( 2 Abductor stretch (2mins)
    sets) sets)
    Triceps stretch (2 mins) Standing calf (2 mins)
    Mountain Climbers (30 sec) Mountain Climbers (30 sec)
    Lying quad stretch (2 mins) Triceps stretch (2 mins)
    (2 rep) (2 rep)
    Lying quad stretch (2 mins)
    Russian Twist (30 sec) (2 Russian Twist (30 sec) (2
    rep)
    rep) Agility

    Plank (30 sec) ( 2 rep) Stair stunning (4 mins) Agility

    Burpees ( 20 rep) (2 sets) Backward (4 mins) Stair stunning (4 mins)

    Superman Exercise ( 30 sec) High knees (30 sec) (2 reps) Backward (4 mins)
    (2 rep)
    High knees (30 sec) ( 2 rep)
    Leg Raises (20 reps) (2 sets)

    Abdominal Crunch (20 rep) (


    2 sets)

    Cool Down/Stretching (5 Cool Down/Stretching (5 mins) Cool Down/Stretching (5 Cool Down/Stretching (5


    mins) mins) mins)
    Side Stretch
    Side Stretch Side Stretch Side Stretch
    Quad stretch
    Quad stretch Quad stretch Quad stretch
    Straight-Arm Stretch
    Straight-Arm Stretch Straight-Arm Stretch Straight-Arm Stretch
    Leg Raise and flatter kick
    Leg Raise and flatter kick Leg Raise and flatter kick Leg Raise and flatter kick

    You might also like