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Week 1
Sun Mon Tues Wed Thu Fri Sat
WARM UP
EXAMPLE:
3min Jog in
place
3min
Jumping
Jacks
STRETCHIN
G
Neck Stretch
16cts
Shoulder
Stretch
16 cts
Trcep
stretch
16 cts
Torso
Stretch 16
cts
Quadricep
Stretch
16 cts
Calf Stretch
16 cts
MAIN
WORKOUT
Push Ups
15
Repetition
3 Sets
Sit Ups
15
Repetition
3sets
Planking
1 minute
3 Sets
Squats
20 Rep
3 Sets
Tricep Dip
15
Repetition
3 Sets
COOLDOWN
Neck Stretch
Shoulder
Rolls
Arm
Rotation
Hip Rotation
Arm Shake
Side wards
and Forward
Legs Shake
Sitting
Position
Note: Turn in your weekly program and also attach you supporting videos.
Prepared By: