SOUTHWESTERN UNIVERSITY

PHINMA
WORKOUT PLAN
NAME
COURSE
GOAL To improve cardiovascular endurance and core stability

WEDNESDAY FRIDAY SATURDAY SUNDAY

CARDIO/CORE TRAINING FLEXIBILITY & AGILITY
CARDIO/CORE TRAINING
CARDIO/CORE TRAINING TRAINING
WARM-UP (5-10 mins.) WARM-UP (5-10 mins.) WARM-UP (5-10 mins.) WARM-UP (5-10 mins.)

Stretching Stretching Stretching Stretching

(2 mins. 2 rep, 1 sets) (2 mins. 2 rep, 1 sets) (2 mins. 2 rep, 1 sets) (2mins. 2 rep, 1 sets)

Jog in place Jog in place Jog in place Jog in place

(2 mins. 20 rep, 2 sets) (2 mins. 2o rep, 2 sets) (2 mins. 20 rep, 2 sets) (2 mins. 20 rep, 2 sets)

Jumping jack Jumping jack Jumping jack Jumping jack

(1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets) (1 min. 10 reps, 2 sets)

Brisk walking Brisk walking Brisk walking Brisk walking

(2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets) (2 mins. 20 reps, 2 sets)

Zumba Zumba Zumba Zumba

(3mins. 1 rep. 1 set) (3 mins. 1 rep, 1 set) (3 mins. 1 rep, 1 set) (3 mins. 1 rep, 1 set)
CARDIO/CORE TRAINING CARDIO/CORE TRAINING CARDIO/CORE TRAINING Flexibility & Agility Training

Standing Bicycle Crunches Standing Bicycle Crunches Standing Bicycle Crunches Two-foot run
(2 min, 15 reps, 2 sets) (2 min, 15 reps, 2 sets) (2 min, 15 reps, 2 sets) Ladder taps
Lateral single-leg hop
Plunk Jacks Plunk Jacks Plunk Jacks Single-leg forward hop
(1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets) (1 min, 5 rep, 2 sets)

Mountain Climbing Mountain Climbing Mountain Climbing

(1 min, 10 rep, 2 sets) (1 min, 10 rep, 2 sets) (1 min, 10 rep, 2 sets)

Partial curl up Partial curl up Partial curl up

(1min. 10 rep, 2 sets) (1min. 10 rep, 2 sets) (1min. 10 rep, 2 sets)

Reverse Crunches Reverse Crunches Reverse Crunches

(1 mins, 5 reps, 2 sets) (1 mins, 5 reps, 2 sets) (1 mins, 5 reps, 2 sets)

Squat to side Squat to side Squat to side

(1 mins, 5 rep, 2 sets) (1 mins, 5 rep, 2 sets) (1 mins, 5 rep, 2 sets)

Superman Superman Superman

(1 mins, 5 reps, 2 sets) (1 mins, 5 reps, 2 sets) (1 mins, 5 reps, 2 sets)

Heel Touch Heel Touch Heel Touch

(1 mins, 5 rep, 2 sets) (1 mins, 5 rep, 2 sets) (1 mins, 5 rep, 2 sets)

Lunges Left and Right Lunges Left and Right Lunges Left and Right
(2 mins, 5 reps, 3 sets) (2 mins, 5 reps, 3 sets) (2 mins, 5 reps, 3 sets)
 Side-Lying leg lift Side-Lying leg lift Side-Lying leg lift
(3 mins, 10 reps, 3 sets) (3 mins, 10 reps, 3 sets) (3 mins, 10 reps, 3 sets)

Lying leg raises Lying leg raises Lying leg raises

(2 min, 10 rep. 2 sets) (2 min, 10 rep. 2 sets) (2 min, 10 rep. 2 sets)

Flutter Kicks Flutter Kicks Flutter Kicks

(2 mins, 15 reps, 2 sets) (2 mins, 15 reps, 2 sets) (2 mins, 15 reps, 2 sets)

COOL DOWN/STRSTCHING COOL DOWN/STRSTCHING COOL DOWN/STRSTCHING

(10 minutes) (10 minutes) (10 minutes)

breathing exercise breathing exercise breathing exercise

(1 min. 1 rep, 1 set) (1 min. 1 rep, 1 set) (1 min. 1 rep, 1 set)

(1min each. 10 rep, 2 sets) (1min each. 10 rep, 2 sets) (1min each. 10 rep, 2 sets)
Cobra Stretching Cobra Stretching Cobra Stretching
Quad Stretching Quad Stretching Quad Stretching
Shoulder stretching Shoulder stretching Shoulder stretching
Knee-to-chest lower back Knee-to-chest lower back Knee-to-chest lower back
Wide arm stretch Wide arm stretch Wide arm stretch
Overhead triceps stretch Overhead triceps stretch Overhead triceps stretch
Bridge Bridge Bridge
Child’s pose Child’s pose Child’s pose
Hip flexor Hip flexor Hip flexor
Cat cow stretch Cat cow stretch Cat cow stretch