MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

CORE CORE CORE

WORKOUT REST WORKOUT REST WORKOUT REST FAMILY DAY
1 2 3 4 5 6 SPIRITUAL
WORKOUT
7

LEG LEG LEG FAMILY DAY

WORKOUT REST WORKOUT REST WORKOUT REST SPIRITUAL
8 9 10 11 12 13 WORKOUT
14

UPPERBODY UPPERBODY UPPERBODY UPPERBODY FAMILY DAY

WORKOUT REST WORKOUT REST WORKOUT WORKOUT SPIRITUAL
15 16 17 18 19 20 WORKOUT
21

CORE UPPERBODY CARDIO CORE

WORKOUT REST WORKOUT REST WORKOUT REST WORKOUT
22 23 24 25 26 27 28
 COREWORKOUT

I. WARM-UP: 5 MINS JOGGING, 20 SECS JUMPING JACKS 3 SETS (7MINS)

II. PRE STRETCHING: DYNAMIC STRETCHING (5-10 MINS)

III. WORKOUT/EXERCISE : CORE

a. TOE TOUCH – 30 SECONDS 3SETS 1MIN REST

b. FLUTTER KICKS - 30 SECONDS 3SETS 1MIN REST
c. SCISSOR KICKS - 30 SECONDS 3SETS 1MIN REST
d. MOUNTAIN CLIMBING - 30 SECONDS 3SETS 1MIN REST
e. DEEP CRUNCHES - 30 SECONDS 3SETS 1MIN REST
f. CURL UPS - 30 SECONDS 3SETS 1MIN REST
g. PLANKING 1ST SET 30 SEC, 2ND SET 1MIN & 3RD SET 1MIN AND 30 SEC.

IV. COOL DOWN: SLOW JOG AND WALK (5MINS)

V. POST STRETCHING: STATIC ACTIVE OR STATIC PASSIVE STRETCHING