Name: Course, year and section: PE class schedule:

WORK OUT PLAN

BODY TYPE: ENDOMORPH

MONDAY WEDNESDAY FRIDAY

Training: For Hams and Quads Training: Traps Training: Core
Warm-up Warm-up Warm-up
(Can choose your own)
Good for 2 minutes JUMPING JACKS
NOTE: FOCUS ON DYNAMIC WARM UPS WALKING KNEE HUGS
WHICH PREPARES YOUR BODY TO HIGHER SIDE SHUFFLES
INTENSITY

Exercise proper Exercise proper Exercise proper

High kness- 10 reps, 3 sets Overhead press- 10 reps, 3 sets Sit-ups-10 reps, 3 sets
Butt kickers- 10 reps, 3 sets Inch worms- 10 reps, 3 sets Elevated crunches-10 reps, 3 sets
Single leg hops- 10 reps each side,3 sets Push-ups- 10 reps, 3 sets Leg spreaders- 10 reps, 3 sets
Jump rope hops- 10 reps, 3 sets Shoulder tap push-ups- 10 reps, 3 sets Plank- 10 reps, 3 sets

Cool-down Cool-down Cool-down

Neck stretch- 10 counts per side Arm and shoulder stretch- 10 counts Chest stretch- 10 counts
Arm and shoulder stretch -10 counts Shoulders shrugs-10 counts Abdominal stretch-10 counts
Ham string stretch standing-10 counts Arm circles- 10 counts Side stretch-10 counts
Quadriceps stretch- 10 countS