DAY: MONDAYMARIA ANGELA P.

DEL GALLEGO
FITNESS TARGET: MUSCULAR ENDURANCE
1A-BSPUP EXERCISE
WARM REPITITION/DURATION SET
1. ARM REACH
FIRST WEEK
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA 8
3. WALKING KNEE TO CHEST 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. CRUNCHES
2. LUNGES
3. MOUNTAIN CLIMBERS 8 1
4. SQUAT JUMPS
5. PUSH UPS
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: WEDNESDAY
FITNESS TARGET: MUSCULAR ENDURANCE
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA 1
3. WALKING KNEE TO CHEST 8
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. REVERSE CRUNCHES
2. SQUATS
3. MOUNTAIN CLIMBERS 8 1
 4. LEG RAISE
5. IN AND OUT SQUAT JUMPS
COOL DOWN
1. SEATED SINGLE LEG
HAMSTRICNG STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL
STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: FRIDAY
FITNESS TARGET: MUSCULAR ENDURANCE
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA
3. WALKING KNEE TO CHEST 8 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. SUPERMAN
2. CLAM SHELL
3. SQUAT JUMPS 8 1
4. JUMPING JACKS
5. ARM SET CIRCLES
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

SECOND WEEK

DAY: MONDAY
FITNESS TARGET: MUSCULAR STRENGTH
WARM UP EXERCISE REPITITION/DURATION SET
 1. JUMPING JACKS
2. SIDE REACH
3. LUNGE TO KINEE RAISE 8 1
4. SQUATS
5. ARM CIRCLES
DYNAMIC STRETCHING
1. KNEE TO CHEST
2. HIGH KICKS
3. JUMPS SQUATS 8 1
4. LEG SWING
5. SIDE SHUFFLES
WORK OUT SET
REPITITION/DURATION
1. CRUNCHES
2. PUSH UPS
3. SQUATS 8 1
4. PLANKING
5. SIT UPS
COOL DOWN
1. SEATED SINGLE LEG
HAMSTRICNG STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL
STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: Wednesday
FITNESS TARGET: MUSCULAR STRENGTH
WARM UP EXERCISE REPITITION/DURATION SET
1. JUMPING JACKS
2. SIDE REACH
3. LUNGE TO KINEE RAISE 8 1
4. SQUATS
5. ARM CIRCLES
DYNAMIC STRETCHING
1. KNEE TO CHEST
2. HIGH KICKS
3. JUMPS SQUATS 8 1
4. LEG SWING
5. SIDE SHUFFLES
WORK OUT REPITITION/DURATION SET
1. PLUNK JACKS
2. LEG RAISE
3. CRUNCHES 8 1
4. SQUAT JUMPS
5. SQUATS
COOL DOWN
1. SEATED SINGLE LEG
HAMSTRICNG STRETCH
2. STANDING QUAD 8 1
STRETCH
3. CORE ABDOMINAL
STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: FRIDAY
FITNESS TARGET: MUSCULAR STRENGTH
WARM UP EXERCISE REPITITION/DURATION SET
1. JUMPING JACKS
2. SIDE REACH
3. LUNGE TO KINEE RAISE 8 1
4. SQUATS
5. ARM CIRCLES
DYANMIC STRETCHING
1. KNEE TO CHEST
2. HIGH KICKS
3. JUMPS SQUATS 8 1
4. LEG SWING
5. SIDE SHUFFLES
WORK OUT REPITITION/DURATION SET
1. JUMPING JACKS
2. SQUATS
3. CRUNCHES 8 1
4. PUSH UPS
5. SUPERMAN
COOL DOWN
1. SEATED SINGLE LEG
HAMSTRICNG STRETCH
2. STANDING QUAD 8 1
STRETCH
3. CORE ABDOMINAL
STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

THIRD WEEK

DAY: MONDAY
FITNESS TARGET: FLEXIBILITY
WARM UP EXERCISE REPITITION/DURATION SET
 1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA
3. WALKING KNEE TO CHEST 8 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. CRUNCHES
2. MOUNTAIN CLIMBERS
3. PUSH UPS 8 1
4. SQUATS
5. FORWARD LUNGES
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: WEDNESDAY
FITNESS TARGET: FLEXIBILITY
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA
3. WALKING KNEE TO CHEST 8 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT REPITITION/DURATION SET
1. JUMPING JACKS
2. PLANKING
3. PUSH UPS 8 1
4. SUPERMAN
5. SQUATS
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
 3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: FRIDAY
FITNESS TARGET: FLEXIBILITY
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA
3. WALKING KNEE TO CHEST 8 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. ARM CIRCLES
2. JUMPING JACKS
3. PUSH UPS 8 1
4. PLANKING
5. SQUATS
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

FOURTH WEEK

DAY: MONDAY
FITNESS TARGET: MUSCULAR ENDURANCE
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS

DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA 8
3. WALKING KNEE TO CHEST 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS

WORK OUT SET

REPITITION/DURATION
1. CRUNCHES
2. FORWARD LUNGES
3. SUPERMAN 8 1
4. SQUAT
5. PUSH UPS
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: WEDNESDAY
FITNESS TARGET: MUSCULAR ENDURANCE
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA 8
3. WALKING KNEE TO CHEST 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
 1. ARM CIRCLES
2. PUSH UPS
3. PLANKING 8 1
4. JUMPING JACKS
5. SUPERMAN
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF

DAY: FRIDAY
FITNESS TARGET: MUSCULAR ENDURANCE
WARM UP EXERCISE REPITITION/DURATION SET
1. ARM REACH
2. SIDE REACH
3. KNEES LIFT 8 1
4. SQUAT TO RAISED HEEL
5. JUMPING JACKS
DYNAMIC STRETCHING
1. SIDE SHUFFLE
2. CARIOCA 8
3. WALKING KNEE TO CHEST 1
4. STRAIGHT LEG KICK
5. POWER SKIP PLUS
WORK OUT SET
REPITITION/DURATION
1. JUMPING JACKS
2. PUSH UPS
3. SQUATS 8 1
4. SUPERMAN
5. F
COOL DOWN
1. SEATED SINGLE LEG HAMSTRICNG
STRETCH
2. STANDING QUAD STRETCH 8 1
3. CORE ABDOMINAL STRETCH
4. CHILD’S POSE
5. SHAKE IT OFF